Programming (LM, BM, etc.)

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W	X	Y	Z	AA	AB	AC	AD	AE	AF	AG	AH	AI	AJ
1		__	I	__	I	II	III	__	I	II	III		__		I	II	III	__	I	II	III	__	I	II	III	__	I	II	III		__	I	II	III	IV	V

2	FRONT SQUAT	Goblet 18lb/ 5 to 24''	26 lb/ 5 to 20"	Barbell 45 lb/ 8	65 lb/ 8	95 lb/ 8	115 lb/ 8	135 lb/ 5	145 lb/ 5	155 lb/ 5	165 lb/ 5		180 lb/ 3		185 lb/ 3	190 lb/ 3	195 lb/ 3	215 lb/ 1	220 lb	225 lb	230 lb	240 lb	250 lb	255 lb	260 lb	265 lb	275 lb	285 lb	295 lb	RED ELITE COMPETITORS	305 lb	315 lb	325 lb	335 lb	345 lb	355 lb
3		Goblet 18lb/ 5 to 24''	26 lb/ 5 to 20"	Barbell 45 lb/ 8	65 lb/ 8	95 lb/ 8	115 lb/ 8	135 lb/ 5	145 lb/ 5	155 lb/ 5	165 lb/ 5		180 lb/ 3		185 lb/ 3	190 lb/ 3	195 lb/ 3	215 lb/ 1	220 lb	225 lb	230 lb	240 lb	250 lb	255 lb	260 lb	265 lb	275 lb	285 lb	295 lb		305 lb	315 lb	325 lb	335 lb	345 lb	355 lb
4		Goblet 12 lb/ 5 To 24''	18 lb/ 5 to 20''	Barbell 35 lb/ 8	45 lb/ 8	65 lb/ 8	80 lb/ 8	90 lb/ 5	95 lb/ 5	100 lb/ 5	105 lb/ 5		115 lb/ 3		120 lb/ 3	125 lb/ 3	130 lb/ 3	145 lb/ 1	150 lb	155 lb	160 lb	165 lb	170 lb	175 lb	180 lb	185 lb	190 lb	195 lb	200 lb		205 lb	215 lb	220 lb	225 lb	235 lb	240 lb
5		Goblet 12 lb/ 5 To 24''	18 lb/ 5 to 20''	Barbell 35 lb/ 8	45 lb/ 8	65 lb/ 8	80 lb/ 8	90 lb/ 5	95 lb/ 5	100 lb/ 5	105 lb/ 5		115 lb/ 3		120 lb/ 3	125 lb/ 3	130 lb/ 3	145 lb/ 1	150 lb	155 lb	160 lb	165 lb	170 lb	175 lb	180 lb	185 lb	190 lb	195 lb	200 lb		205 lb	215 lb	220 lb	225 lb	235 lb	240 lb
6	UPPER BODY PULL	3 Ring Rows	8 Ring Rows	5s Deadhang Hold	15s Deadhang Hold	5 Scap Pullups @ 2020	5s Chin Over Bar Hold	15s Chin Over Bar Hold	2 Sets of 5: 5s Chinup Negative	1 Strict Chinup @ Controlled Tempo	1 Strict Pullup @ Controlled Tempo		2 Strict Pullups		3 Strict Pullups	4 Strict Pullups	5 Strict Pullups	6 Strict Pullups	7 Strict Pullups	Weighted Pullup: .15x Bodyweight/ 1	.175x BW	.2x BW	.225x BW	.25 BW	.275 BW	.3x BW	.35x BW	.4x BW	.45x BW		.5x BW	.53x BW	.55x BW	.6x BW	.65x BW	.7x BW
7		3 Ring Rows	8 Ring Rows	5s Deadhang Hold	15s Deadhang Hold	5 Scap Pullups @ 2020	5s Chin Over Bar Hold	15s Chin Over Bar Hold	2 Sets of 5: 5s Chinup Negative	1 Strict Chinup @ Controlled Tempo	1 Strict Pullup @ Controlled Tempo		2 Strict Pullups		3 Strict Pullups	4 Strict Pullups	5 Strict Pullups	6 Strict Pullups	7 Strict Pullups	Weighted Pullup: .15x Bodyweight/ 1	.175x BW	.2x BW	.225x BW	.25 BW	.275 BW	.3x BW	.35x BW	.4x BW	.45x BW		.5x BW	.53x BW	.55x BW	.6x BW	.65x BW	.7x BW
8		1 Ring Rows	3 Ring Rows	8 Ring Rows	5s Deadhang Hold	15s Deadhang Hold	5 Scap Pullups @ 2020	5s Chin Over Bar Hold	15s Chin Over Bar Hold	2 Sets of 5: 5s Chinup Negatives	1 Strict Chinup @ Controlled Tempo		1 Strict Pullup @ Controlled Tempo		2 Strict Chinups	2 Strict Pullups	3 Strict Chinups	3 Strict Pullups	4 Strict Pullups	Weighted Pullup: .11x Bodyweight/ 1	.12x BW	.14x BW	.15 BW	.16 BW	.17 BW	.18x BW	.2x BW	.225x BW	.25x BW		.3x BW	.35x BW	.4x BW	.45x BW	.5x BW	.55x BW
9		1 Ring Rows	3 Ring Rows	8 Ring Rows	5s Deadhang Hold	15s Deadhang Hold	5 Scap Pullups @ 2020	5s Chin Over Bar Hold	15s Chin Over Bar Hold	2 Sets of 5: 5s Chinup Negatives	1 Strict Chinup @ Controlled Tempo		1 Strict Pullup @ Controlled Tempo		2 Strict Chinups	2 Strict Pullups	3 Strict Chinups	3 Strict Pullups	4 Strict Pullups	Weighted Pullup: .11x Bodyweight/ 1	.12x BW	.14x BW	.15 BW	.16 BW	.17 BW	.18x BW	.2x BW	.225x BW	.25x BW		.3x BW	.35x BW	.4x BW	.45x BW	.5x BW	.55x BW
10	LACTIC TOLERANCE	12-9-6 24'' Elevated Bodybuilders Standing Pullups	12-9-6 24'' Elevated Bodybuilders Standing Pullups	15-12-9 24" Elevated Bodybuilders Standing Pullups	15-12-9 20" Elevated Bodybuilders Jumping Pullups	15-12-9 Bodybuilders Jumping Pullups	21-15-9 Bodybuilders Jumping Pullups	15-12-9 Burpees Jumping Pullups	21-15-9 Burpees Jumping Pullups	21-15-9 Thrusters 65/45 Jumping Pullups	21-15-9 Thrusters 65/45 Jumping Pullups		21-15-9 Thrusters 65/45 Jumping Pullups		21-15-9 Thrusters 65/45 Jumping Pullups	21-15-9 Thrusters 65/45 Jumping Pullups	21-15-9 Thrusters 75/55 Jumping CTB Pullups	21-15-9 Thrusters 75/55 Jumping CTB Pullups	21-15-9 Thrusters 75/55 Jumping CTB Pullups	15-12-9 Thrusters 75/55 Pullups	15-12-9 Thrusters 75/55 Pullups	15-12-9 Thrusters 95/65 Pullups	15-12-9 Thrusters 95/65 Pullups	15-12-9 Thrusters 95/65 Pullups	21-15-9 Thrusters 95/65 Pullups	MALE: <5:30	<5:00	<4:30	<4:10		<3:50	<3:30	<3:20	<3:10	<3:00	<2:50
11
12
13																															<4:50	<4:30	<4:10	<3:50	<3:30	<3:15
14		Complete	<6:00	<6:00	<6:00	<6:00	<5:00	<6:00	<6:00	<6:00	<5:30		<5:00		<4:45	<4:30	<5:30	<5:00	<4:30	Male: <6:00 Female <6:30	<5:00 <5:30	<6:00 <6:30	<5:30 <6:00	<5:00 <5:30	<6:00 <7:00	FEMALE: <6:30	<6:00	<5:30	<5:10
15		Complete	<6:00	<6:00	<6:00	<6:00	<5:00	<6:00	<6:00	<6:00	<5:30		<5:00		<4:45	<4:30	<5:30	<5:00	<4:30	Male: <6:00 Female <6:30	<5:00 <5:30	<6:00 <6:30	<5:30 <6:00	<5:00 <5:30	<6:00 <7:00	FEMALE: <6:30	<6:00	<5:30	<5:10
16	DEADLIFT	Kettlebell 35 lb/ 8	Barbell 45 lb/ 8	65 lb/ 8	95 lb/ 8	125 lb/ 8	155 lb/ 8	185 lb/ 5	205 lb/ 5	220 lb/ 5	230 lb/ 5		250 lb/ 3		260 lb/ 3	270 lb/ 3	280 lb/ 3	300 lb/ 1	315 lb	330 lb	345 lb	360 lb	370 lb	380 lb	390 lb	405 lb	415 lb	425 lb	435 lb		445 lb	455 lb	465 lb	475 lb	485 lb	500 lb
17		Kettlebell 35 lb/ 8	Barbell 45 lb/ 8	65 lb/ 8	95 lb/ 8	125 lb/ 8	155 lb/ 8	185 lb/ 5	205 lb/ 5	220 lb/ 5	230 lb/ 5		250 lb/ 3		260 lb/ 3	270 lb/ 3	280 lb/ 3	300 lb/ 1	315 lb	330 lb	345 lb	360 lb	370 lb	380 lb	390 lb	405 lb	415 lb	425 lb	435 lb		445 lb	455 lb	465 lb	475 lb	485 lb	500 lb
18		Kettlebell 18lb/ 8	Kettlebell 26lb lb/ 8	Barbell 45 lb/ 8	65 lb/ 8	95 lb/ 8	110 lb/ 8	130 lb/ 5	140 lb/ 5	150 lb/ 5	160 lb/ 5		175 lb/ 3		180 lb/ 3	185 lb/ 3	190 lb/ 3	200 lb/ 1	210 lb	220 lb	230 lb	240 lb	250 lb	260 lb	270 lb	275 lb	280 lb	285 lb	290 lb		300 lb	310 lb	320 lb	330 lb	340 lb	350 lb
19		Kettlebell 18lb/ 8	Kettlebell 26lb lb/ 8	Barbell 45 lb/ 8	65 lb/ 8	95 lb/ 8	110 lb/ 8	130 lb/ 5	140 lb/ 5	150 lb/ 5	160 lb/ 5		175 lb/ 3		180 lb/ 3	185 lb/ 3	190 lb/ 3	200 lb/ 1	210 lb	220 lb	230 lb	240 lb	250 lb	260 lb	270 lb	275 lb	280 lb	285 lb	290 lb		300 lb	310 lb	320 lb	330 lb	340 lb	350 lb
20	UPPER BODY PUSH	5 Pushups to 30"	10 Pushups to 30"	10 Pushups to 20"	1 Pushups	3 Pushups	5 Pushups	10 Pushups	20 Pushups in 60 Seconds	30 Pushups in 90 Seconds	30 Pushups in 60 Seconds		Tabata 7		Tabata 8	Tabata 9	Press: .65x Bodyweight/ 1	.675x BW	.7x BW	.725x BW	.75x BW	1 Strict Handstand Pushup	2 Strict HSPU	4 Strict HSPU	6 Strict HSPU	8 Strict HSPU	10 Strict HSPU	12 Strict HSPU	Press: .88x Bodyweight		.9x BW	.92x BW	.94x BW	.96x BW	.98x BW	1x BW
21		5 Pushups to 30"	10 Pushups to 30"	10 Pushups to 20"	1 Pushups	3 Pushups	5 Pushups	10 Pushups	20 Pushups in 60 Seconds	30 Pushups in 90 Seconds	30 Pushups in 60 Seconds		Tabata 7		Tabata 8	Tabata 9	Press: .65x Bodyweight/ 1	.675x BW	.7x BW	.725x BW	.75x BW	1 Strict Handstand Pushup	2 Strict HSPU	4 Strict HSPU	6 Strict HSPU	8 Strict HSPU	10 Strict HSPU	12 Strict HSPU	Press: .88x Bodyweight		.9x BW	.92x BW	.94x BW	.96x BW	.98x BW	1x BW
22		1 Pushup to 30"	5 Pushups to 30"	10 Pushups to 30"	5 Pushups to 24"	10 Pushups to 24"	10 Pushups to 20"	1 Pushup	3 Pushups	5 Pushups	10 Pushups		Tabata 4		Tabata 5	Tabata 6	Press: .5x Bodyweight/ 1	.53x BW	.56x BW	.59x BW	.62x BW	.65x BW	.68x BW	1 Strict HSPU	2 Strict HSPU	3 Strict HSPU	4 Strict HSPU	5 Strict HSPU	6 Strict HSPU		Press: .74x Bodyweight	.76x BW	.78x BW	.8x BW	.81x BW	.82 BW
23		1 Pushup to 30"	5 Pushups to 30"	10 Pushups to 30"	5 Pushups to 24"	10 Pushups to 24"	10 Pushups to 20"	1 Pushup	3 Pushups	5 Pushups	10 Pushups		Tabata 4		Tabata 5	Tabata 6	Press: .5x Bodyweight/ 1	.53x BW	.56x BW	.59x BW	.62x BW	.65x BW	.68x BW	1 Strict HSPU	2 Strict HSPU	3 Strict HSPU	4 Strict HSPU	5 Strict HSPU	6 Strict HSPU		Press: .74x Bodyweight	.76x BW	.78x BW	.8x BW	.81x BW	.82 BW
24	UPPER/LOWER ENDURANCE	9-6-3 KB Deadlift 26/12 Wall Pushups	12-9-6 KB Deadlift 35/18 Wall Pushups	15-12-9 KB Deadlift 44/26 Pushups to 30"/ Wall	15-12-9 Deadlift 65/45 Pushups to 24"/30"	21-15-9 Deadlift 75/55 Pushup to 20"/30"	15-12-9 Deadlift 95/65 Pushup to 20"/30"	21-15-9 Deadlift 95/65 Pushup to 16"/24"	21-15-9 Deadlift 135/95 Pushup to Ground/24"	21-15-9 Deadlift 155/105 Pushup to Ground/20"	21-15-9 Deadlift 165/115 Pushup to Ground/16"		21-15-9 Deadlift 165/115 Pushup		21-15-9 Deadlift 165/115 Pushup	21-15-9 Deadlift 185/135 Pushup	21-15-9 Deadlift 185/135 Pushup	21-15-9 DL 185/135 Pushup	21-15-9 DL 185/135 Press .35x/.25x Bodyweight Between DBs	21-15-9 DL 185/135 Press .35x/.25x BW b/t DBs	21-15-9 DL 185/135 Press .4x/.3x BW b/t DBs	21-15-9 DL 205/145 Press .4x/.3x BW b/t DBs	21-15-9 DL 205/145 Handstand Pushup (9-6-3)	21-15-9 DL 205/145 HSPU (9-6-3)	21-15-9 DL 205/145 HSPU (12-9-6)	21-15-9 DL 205/145 HSPU (12-9-6)	21-15-9 DL 225/155 HSPU	MALE: <5:30	<5:00		<4:30	<4:00	<3:45	<3:30	<3:15	<3:00
25
26
27																															<5:30	<5:00	<4:30	<4:10	<3:50	<3:40
28		Complete	<6:00	<6:00	<6:00	<6:00	<5:00	<6:00	<6:00	<6:00	<5:30		Male: <5:00 Female: <8:00		<4:30 <7:00	<5:30 <6:30	<5:00 <6:00	<4:30 <5:30	<7:00 <8:00	<6:00 <7:00	<6:00 <7:00	<6:00 <7:00	<5:00 <6:40	<4:30 <5:50	<4:00 <5:00	<3:30 <4:10	<6:00 <7:00	FEMALE: <6:30	<6:00
29		Complete	<6:00	<6:00	<6:00	<6:00	<5:00	<6:00	<6:00	<6:00	<5:30		Male: <5:00 Female: <8:00		<4:30 <7:00	<5:30 <6:30	<5:00 <6:00	<4:30 <5:30	<7:00 <8:00	<6:00 <7:00	<6:00 <7:00	<6:00 <7:00	<5:00 <6:40	<4:30 <5:50	<4:00 <5:00	<3:30 <4:10	<6:00 <7:00	FEMALE: <6:30	<6:00
30	WEIGHTLIFTING	Russian Kettlebell Swings 18 lb/ 5	18 lb/ 10	26 lb/ 10	35 lb/ 20	44 lb/ 15	53 lb/ 10	53 lb/ 20	70 lb/ 10	Hang Power Clean: 75 lb/ 8	85 lb/ 8		100 lb/ 5		105 lb/ 5	110 lb/ 5	115 lb/ 5	125 lb/ 3	135 lb/ 3	Power Clean: 160 lb/ 1	175 lb	190 lb	200 lb	Snatch + C&J: 300 lb	335 lb	370 lb	396 lb	420 lb	445 lb		470 lb	505 lb	520 lb	535 lb	550 lb	565 lb
31		Russian Kettlebell Swings 18 lb/ 5	18 lb/ 10	26 lb/ 10	35 lb/ 20	44 lb/ 15	53 lb/ 10	53 lb/ 20	70 lb/ 10	Hang Power Clean: 75 lb/ 8	85 lb/ 8		100 lb/ 5		105 lb/ 5	110 lb/ 5	115 lb/ 5	125 lb/ 3	135 lb/ 3	Power Clean: 160 lb/ 1	175 lb	190 lb	200 lb	Snatch + C&J: 300 lb	335 lb	370 lb	396 lb	420 lb	445 lb		470 lb	505 lb	520 lb	535 lb	550 lb	565 lb
32		Russian Kettlebell Swings 12 lb/ 5	12 lb/ 10	18 lb/ 10	18 lb/ 20	26 lb/ 20	35 lb/ 10	35 lb/ 20	44 lb/ 10	44 lb/ 15	Hang Power Clean: 50 lb/ 8		60 lb/ 5		65 lb/ 5	70 lb/ 5	75 lb/ 5	85 lb/ 3	90 lb/ 3	Power Clean: 110 lb/ 1	120 lb	130 lb	140 lb	Snatch + C&J: 180 lb	205 lb	230 lb	255 lb	275 lb	295 lb		315 lb	325 lb	330 lb	340 lb	350 lb	360 lb
33		Russian Kettlebell Swings 12 lb/ 5	12 lb/ 10	18 lb/ 10	18 lb/ 20	26 lb/ 20	35 lb/ 10	35 lb/ 20	44 lb/ 10	44 lb/ 15	Hang Power Clean: 50 lb/ 8		60 lb/ 5		65 lb/ 5	70 lb/ 5	75 lb/ 5	85 lb/ 3	90 lb/ 3	Power Clean: 110 lb/ 1	120 lb	130 lb	140 lb	Snatch + C&J: 180 lb	205 lb	230 lb	255 lb	275 lb	295 lb		315 lb	325 lb	330 lb	340 lb	350 lb	360 lb
34	RINGS	15 Second Plank Hold on Elbows	2 Second Stable Support Hold	5 Second Stable Support Hold	15 Second Stable Support Hold	5 Second Ring Support Hold	15 Second Ring Support Hold	2 Sets of 5: 5s Ring Dip Negatives	1 Strict Ring Dip	2 Strict Ring Dips	3 Strict Ring Dips		4 Strict Ring Dips		6 Strict Ring Dips	8 Strict Ring Dips	Weighted Ring Dip: .17x Bodyweight/ 1	.2x BW	.23x BW	.25x BW	.27x BW	.32x BW	.35x BW	1 Strict Ring Muscleup	2 Ring Muscleups	4 Ring Muscleups	6 Ring Muscleups	8 Ring Muscleups	12 Ring Muscleups		30 Muscle Ups for Time: <4:45	<4:30	<4:20	<4:10	<4:00	<3:30
35		15 Second Plank Hold on Elbows	2 Second Stable Support Hold	5 Second Stable Support Hold	15 Second Stable Support Hold	5 Second Ring Support Hold	15 Second Ring Support Hold	2 Sets of 5: 5s Ring Dip Negatives	1 Strict Ring Dip	2 Strict Ring Dips	3 Strict Ring Dips		4 Strict Ring Dips		6 Strict Ring Dips	8 Strict Ring Dips	Weighted Ring Dip: .17x Bodyweight/ 1	.2x BW	.23x BW	.25x BW	.27x BW	.32x BW	.35x BW	1 Strict Ring Muscleup	2 Ring Muscleups	4 Ring Muscleups	6 Ring Muscleups	8 Ring Muscleups	12 Ring Muscleups		30 Muscle Ups for Time: <4:45	<4:30	<4:20	<4:10	<4:00	<3:30
36		5 Second Plank Hold on Elbows	15 Second Plank Hold on Elbows	2 Second Stable Support Hold	5 Second Stable Support Hold	15 Second Stable Support Hold	5 Second Ring Support Hold	15 Second Ring Support Hold	1 Set of 3: 5s Ring Dip Negatives	2 Sets of 5: 5s Ring Dip Negatives	1 Strict Ring Dip		2 Strict Ring Dips		2 Sets of 2: Strict Ring Dips; Rest 2 Min	3 Strict Ring Dips	2 Sets of 3: Strict Ring Dips; Rest 2 Min	4 Strict Ring Dips	5 Strict Ring Dips	Weighted Ring Dip: .12x Bodyweight/ 1	.15x BW	.18x BW	.21x BW	.24x BW	1 Strict Muscle Up	2 Ring Muscleups	3 Ring Muscleups	4 Ring Muscleups	5 Ring Muscleups		6 Ring Muscleups	30 Muscleups for Time: <6:15	<6:00	<5:40	<5:20	<5:00
37		5 Second Plank Hold on Elbows	15 Second Plank Hold on Elbows	2 Second Stable Support Hold	5 Second Stable Support Hold	15 Second Stable Support Hold	5 Second Ring Support Hold	15 Second Ring Support Hold	1 Set of 3: 5s Ring Dip Negatives	2 Sets of 5: 5s Ring Dip Negatives	1 Strict Ring Dip		2 Strict Ring Dips		2 Sets of 2: Strict Ring Dips; Rest 2 Min	3 Strict Ring Dips	2 Sets of 3: Strict Ring Dips; Rest 2 Min	4 Strict Ring Dips	5 Strict Ring Dips	Weighted Ring Dip: .12x Bodyweight/ 1	.15x BW	.18x BW	.21x BW	.24x BW	1 Strict Muscle Up	2 Ring Muscleups	3 Ring Muscleups	4 Ring Muscleups	5 Ring Muscleups		6 Ring Muscleups	30 Muscleups for Time: <6:15	<6:00	<5:40	<5:20	<5:00
38	SQUAT ENDURANCE	5 Airsquats to 20"	10 Airsquats to 20" in 1 Set	15 Airsquats to 16" in 1 Set	25 Airsquats to 16" in 1 Set	20 Airsquats Within 1 Minute	30 Airsquats Within 1 Minute	Tabata Airsquats 10	11	12	13		14		Split Squat (Each Side) @ 2020 Tempo .1x Bodyweight Dumbbell/ 8 in Each Hand	.15x BW	.18x BW	.2x BW	.23x BW	.25x BW	.27 BW	.30x BW	Back Squat: .90x Bodyweight/ 20	.95x BW	1.00x BW	1.05x BW	1.1x BW	1.15x BW	1.2x BW		1.25x BW	1.3x BW	1.35x BW	1.4x BW	1.45x BW	1.5x BW
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40
41															Split Squat (Each Side) @ 2020 Tempo .05x Bodyweight Dumbbell/ 8 in Each Hand	.08x BW	.10x BW	.12x BW	.14x BW	.16x BW	.18x BW	.2x BW	Back Squat: .80x Bodyweight/20	.85x BW	.90x BW	.95x BW	1x BW	1.05x BW	1.1x BW		1.15x BW	1.2x BW	1.25x BW	1.3x BW	1.35x BW	1.4x BW
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43
44	NEUROLOGICAL AND CORE ENDURANCE	1 Jump Rope Single + 5 Band Assisted Situps	5 Jump Rope Singles + 5 Anchored Situps	15 Jump Rope Singles + 10 Anchored Situps Within 60 Seconds	25 Jump Rope Singles + 20 Anchored Situps Within 90 Seconds	50 Jump Rope Singles + Tabata Abmat Situp 4	100 Jump Rope Singles + Tabata Abmat Situp 6	150 Jump Rope Singles + Tabata Abmat Situp 7	1 Double-Under + 15s Hanging Knee Raise Hold	3 Double-Unders Within 1 Minute + Tabata Abmat Situp 8	10 Double-Unders in 1 Minute + 1 Hanging Leg Raise (Strict)		25 Double-Unders Alternated With Singles + Tabata Abmat Situp 9		5 Unbroken Double-Unders + 5 Knees To Elbows (Strict) In 40 Seconds	15 Unbroken Double-Unders + Tabata Abmat Situp 10	25 Unbroken Double-Unders + 10 Knee To Elbows (Strict) In 60 Seconds	40 Unbroken Double-Unders + Tabata Abmat Situp 11	50-40-30-20-10 Double-Unders Situps <10:30	<10:00	<9:00	<8:30	<8:00	<7:45	<7:30	<7:15	<7:00	<6:45	<6:30		<6:15	<6:00	<5:45	<5:30	<5:15	<5:00
45
46
47
48	KETTLEBELL	5 Min KB Deadlift (18 lb/12 kg): 10 /minute		5 Min Russian KB Swing (18 lb/8 kg): 12 /minute	5 Min Russian KB Swing (26 lb/12 kg): 12 /minute	5 Min Russian KB Swing (35 lb/16 kg): 14 /minute	10 Min Russian KB Swing (35 lb/16 kg): 14 /minute	16 /minute	18 /minute	20 /minute	22 /minute		(44 lb/20 kg): 16 /minute		18 /minute	20 /minute	22 /minute	24 /minute	10 Min One-Arm Russian KB Swing (53 lb/24 kg): 16 /minute	18 /minute	20 /minute	22 /minute	24 /minute	10 Min KB Snatch 53 lb: 14 /minute	15 /minute	16 /minute	17 /minute	18 /minute	19 /minute		20 /minute	21 /minute	22 /minute	23 /minute	24 /minute	25 /minute
49
50
51		5 Min KB Deadlift (12 lb/6 kg): 10 /minute		5 Min Russian KB Swing (12 lb/6 kg): 10 /minute	5 Min Russian KB Swing (12 lb/6 kg): 12 /minute	5 Min Russian KB Swing (18 lb/8 kg): 12 /minute	10 Min Russian KB Swing (18 lb/8 kg): 12 /minute	14 /minute	16 /minute	18 /minute	20 /minute		(26 lb/12 kg): 14 /minute		16 /minute	18 /minute	20 /minute	22 /minute	10 Min One-Arm Russian KB Swing (35 lb/16 kg): 14 /minute	16 /minute	18 /minute	20 /minute	22 /minute	10 Min KB Snatch 35 lb: 12 /minute	14 /minute	15 /minute	16 /minute	17 /minute	18 /minute		19 /minute	20 /minute	21 /minute	22 /minute	23 /minute	24 /minute
52
53
54	FLEXIBILITY	Hold Bottom of a Squat, Below Parallel for 30 Seconds, Relaxed, Assisted		Hold Bottom of a Squat, Below Parellel, for 30 Seconds, Relaxed, Unassisted		Hold Bottom of a Squat, Below Parellel, for 1 Min, Relaxed, Unassisted		Hold Bottom of a Squat, Below Parellel for 1:30 Min, Relaxed, Unassisted		Hold Bottom of a Squat, Below Parallel, for 2:00 Min, Relaxed, Unassisted			Hold Bottom of a Squat, Below Parallel, for 3:00 Min, Relaxed, Unassisted +					Hold Bottom of a Squat, Bellow Parallel, 4:00 Min, Relaxed +				Hold Bottom of a Squat, Below Parallel, 5:00 Min, Relaxed +				1) Standing Hamstring, Touch Ankle Joint 2) Scratch Test Fingers Within 2" ea/s 3) Standing External Hip At Hip Height Within 2" 4) Groin Stretch, Heels Within 5" 5) 30s Below Parallel Overhead Squat Hold w/ 50% Bodyweight On Bar In O-Lift Shoes, Or Heels Elevated < .75". (No Elbow Bend)					1) Standing Hamstring, Touch Floor 2) Scratch Test Fingers Within 1" ea/s 3) Standing External Hip At Hip Height Within 1" 4) Groin stretch, Heels Within 4" 5) 45s Below Parallel Overhead Squat Hold w/ 60% Bodyweight On Bar In Flat Shoes (No Elbow Bend)			1) Standing Hamstring, Fists Touch Floor 2) Scratch Test Fingers Touching ea/s 3) Standing External Hip At Hip Height Knee Touching Box. 4) Groin strech, Heels Within 3" 5) 45s Below Parallel Overhead Squat Hold w/ 70% Bodyweight On Bar In Flat Shows (No Elbow Bend)
55																						Hold Bottom of a Squat, Below Parallel, 5:00 Min, Relaxed +
56													5 Wallsquats @ 5311 with Feet 10" from Wall with PVC Pipe in Overhead Squat Grip (No Elbow Bend)			5 Wallsquats @ 5311 with Feet 6" from Wall with PVC Pipe in Overhead Squat Grip (No Elbow Bend)		5 Wallswuats @ 5311 With Feet 2" From Wall with PVC Pipe in Overhead Squat Grip (No Elbow Bend)		5 Wallsquats @ 5311 with Feet 2" From Wall with 15lb Bar in Overhead Squat Grip (No Elbow Bend)		5 Wallsquats @ 5311 with Feet 2" From Wall with 35lb Bar in Overhead Squat Grip (No Elbow Bend)		5 Wallsquats @ 5311 with Feet 2" From Wall with 45lb Bar in Overhead Squat Grip (No Elbow Bend)
57
58
59	RUNNING	200m Walk Continuous Without Stopping	400m Walk Continuous Without Stopping	200m Continuous Without Walking	200m: <1:25	<1:10	400m: <2:30	<2:20	<2:15	<2:10	<2:05		<1:55		<1:45	<1:40	<1:35	1 Mile: <8:20	<8:10	<8:00	<7:50	<7:40	<7:30	<7:20	<7:10	<6:55	<6:45	<6:35	<6:25		<6:10	<6:00	<5:50	5:42	5:36	<5:30
60					200m: <1:25	<1:10	400m: <2:30	<2:20	<2:15	<2:10	<2:05		<1:55		<1:45	<1:40	<1:35	1 Mile: <8:20	<8:10	<8:00	<7:50	<7:40	<7:30	<7:20	<7:10	<6:55	<6:45	<6:35	<6:25		<6:10	<6:00	<5:50	5:42	5:36	<5:30
61					200m: <1:35	<1:20	400m: <2:50	<2:40	<2:30	<2:25	<2:20		<2:10		<2:00	<1:55	<1:50	1 Mile: <9:30	<9:15	<9:00	<8:50	<8:40	<8:30	<8:20	<8:10	<8:00	<7:50	<7:40	<7:30		<7:15	<7:05	<6:50	<6:40	<6:30	<6:20
62					200m: <1:35	<1:20	400m: <2:50	<2:40	<2:30	<2:25	<2:20		<2:10		<2:00	<1:55	<1:50	1 Mile: <9:30	<9:15	<9:00	<8:50	<8:40	<8:30	<8:20	<8:10	<8:00	<7:50	<7:40	<7:30		<7:15	<7:05	<6:50	<6:40	<6:30	<6:20
63	ROWING	2 Min Continuous	4 Min Continuous	6 Min Continuous	12 Min Continuous	20 Min Continuous	10 Min For Meters: 2225m (2:14.8)	15 Min For Meters: 3375m (2:13.3)	20 Min For Meters: 4450m (2:14.8)	4520m (2:12.7)	4590m (2:10.7)		4620m (2:09.8)		4650m (2:09.0)	4680m (2:08.2)	4710m (2:07.3)	4740m (2:06.5)	4770m (2:05.7)	4800m (2:05.0)	4840m (2:03.9)	4880m (2:02.9)	4910m (2:02.2)	4940m (2:01.4)	4970m (2:00.7)	5000m (2:00.0)	5060m (1:58.5)	5115m (1:57.3)	5170m (1:56.0)		5225m (1:54.8)	5280m (1:53.6)	5335m (1:52.4)	5390m (1:51.3)	5445m (1:50.1)	5500m (1:49.0)
64							10 Min For Meters: 2225m (2:14.8)	15 Min For Meters: 3375m (2:13.3)	20 Min For Meters: 4450m (2:14.8)	4520m (2:12.7)	4590m (2:10.7)		4620m (2:09.8)		4650m (2:09.0)	4680m (2:08.2)	4710m (2:07.3)	4740m (2:06.5)	4770m (2:05.7)	4800m (2:05.0)	4840m (2:03.9)	4880m (2:02.9)	4910m (2:02.2)	4940m (2:01.4)	4970m (2:00.7)	5000m (2:00.0)	5060m (1:58.5)	5115m (1:57.3)	5170m (1:56.0)		5225m (1:54.8)	5280m (1:53.6)	5335m (1:52.4)	5390m (1:51.3)	5445m (1:50.1)	5500m (1:49.0)
65							10 Min For Meters: 1950m (2:33.8)	15 Min For Meters: 2955m (2:32.2)	20 Min For Meters: 3900m (2:33.8)	3960 (2:31.5)	4025m (2:29.0)		4055m (2:27.9)		4080m (2:27.0)	4110m (2:25.9)	4125m (2:25.4)	4160m (2:24.2)	4185m (2:23.3)	4215m (2:22.3)	4240m (2:21.5)	4265m (2:20.6)	4290m (2:19.8)	4320m (2:18.0)	4345m (2:18.0)	4370m (2:17.3)	4440m (2:15.1)	4510m (2:13.0)	4580m (2:11.0)		4650m (2:09.0)	4720m (2:07.1)	4790m (2:05.2)	4860m (2:03.4)	4920m (2:01.7)	5000m (2:00.0)
66							10 Min For Meters: 1950m (2:33.8)	15 Min For Meters: 2955m (2:32.2)	20 Min For Meters: 3900m (2:33.8)	3960 (2:31.5)	4025m (2:29.0)		4055m (2:27.9)		4080m (2:27.0)	4110m (2:25.9)	4125m (2:25.4)	4160m (2:24.2)	4185m (2:23.3)	4215m (2:22.3)	4240m (2:21.5)	4265m (2:20.6)	4290m (2:19.8)	4320m (2:18.0)	4345m (2:18.0)	4370m (2:17.3)	4440m (2:15.1)	4510m (2:13.0)	4580m (2:11.0)		4650m (2:09.0)	4720m (2:07.1)	4790m (2:05.2)	4860m (2:03.4)	4920m (2:01.7)	5000m (2:00.0)
67	AEROBIC POWER INTERVALS	3 Rounds of: 1 Min: Wallball 14lb/10lb 1 Min: Russian KB Swing 35 lb/18 lb 1 Min: Box Step-Ups 20"/16" 1 Min: DB Push Press 25 lb/15 lb 1 Min: Bodybuilders 1 Min: Rest		140	150	160	170	180	190	200	210	3 Rounds of: 1 Min: Wallball 20/14 1 Min: Hang Power Clean 75/55 1 Min: Box Jumps 24"/20" 1 Min: Push Press 75/55 1 Min: Burpees 1 Min: Rest		170	180	190	200	210	220	230	240	250	260	270	280	290	300	315	330	340	350	360	370	385	400
68				140	150	160	170	180	190	200	210			170	180	190	200	210	220	230	240	250	260	270	280	290	300	315	330	340	350	360	370	385	400
69				120	130	140	150	160	170	180	190			150	160	170	180	190	200	210	220	230	240	250	260	270	280	295	310	320	330	340	350	365	380
70				120	130	140	150	160	170	180	190			150	160	170	180	190	200	210	220	230	240	250	260	270	280	295	310	320	330	340	350	365	380
71