Intermediate
Strength:
One arm snatch –
2 x 5 / side
2 x 4 / side
2 x 3 / side
2 x 2 / side
Muscular Endurance:
Complete the following every 2 minutes for 10 min:
6 Dips
6 Chin-ups
6 Weighted hip bridges
Metabolic Conditioning:
Sprint intervals –
30 second intervals:
Complete 2 sprints at each distance: 240 ft, 210 ft, 180 ft, 150 ft
22 second intervals:
Complete 2 sprints at each distance: 180 ft, 160 ft, 140 ft, 120 ft
15 second intervals:
Complete 2 sprints each distance: 90 ft, 80 ft, 70 ft, 60 ft
*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval
Beginner
Strength:
One arm snatch –
2 x 5 / side
2 x 4 / side
2 x 3 / side
2 x 2 / side
Muscular Endurance:
Complete the following every 2 minutes for 10 min:
6 Triceps pushdowns
6 Supinated inverted rows
10 Hip bridges
Metabolic Conditioning:
Sprint intervals –
30 second intervals:
Complete 2 sprints at each distance: 240 ft, 210 ft, 180 ft, 150 ft
22 second intervals:
Complete 2 sprints at each distance: 180 ft, 160 ft, 140 ft, 120 ft
15 second intervals:
Complete 2 sprints each distance: 90 ft, 80 ft, 70 ft, 60 ft
*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval
