Intermediate
One rep max testing:
Choose a lift (optional)
*This is for anyone who did not complete a lift or wants a second shot at a lift they did not PR.
Strength:
Deadlift –
3 x 10 @ 45 – 55%
Muscular endurance:
EMOM for 8 minutes –
5 Thrusters
*go heavy
Metabolic conditioning:
Complete 3 rounds with a partner –
With one partner working at a time: complete 100 sec at each station. Partners switch between working and resting every 25 sec.
Power cleans
Lateral box overs
Pull-ups
Russian twists
Double unders
* The goal is to accumulate as many reps as possible throughout each round. Do not rest between stations.
Beginner
Three rep max testing:
Choose a lift (optional)
*This is for anyone who did not complete a lift or wants a second shot at a lift they did not PR.
Strength:
Kettlebell deadlift –
3 x 10 @ 45 – 55%
Muscular endurance:
EMOM for 8 minutes –
5 Thrusters
*go heavy
Metabolic conditioning:
Complete 3 rounds with a partner –
With one partner working at a time: complete 100 sec at each station. Partners switch between working and resting every 25 sec.
Muscle cleans
Lateral box overs
Pull-ups
Russian twists
Jump rope
* The goal is to accumulate as many reps as possible throughout each round. Do not rest between stations.
