Intermediate
Strength:
Complete the following every 90 seconds for 8 rounds:
Rounds 1-2: 5 Squat cleans
Rounds 3-5: 4 Squat cleans
Rounds 6-8: 3 squat cleans
Muscular Endurance:
4 Rounds –
6 Single leg hip bridge / side
6 Wide pull-ups
6 Renegade rows / side (no push-up)
Metabolic Conditioning:
Complete the following for time –
10 Wall balls, 20 push-ups, 30 sit-ups
20 Wall balls, 30 push-ups, 10 sit-ups
30 Wall balls, 10 push-ups, 20 sit-ups
Shred finisher:
4 Rounds –
Sprint x 15 sec
Rest x 45 sec
Beginner
Strength:
Complete the following every 90 seconds for 8 rounds:
Rounds 1-2: 8 Hang muscle cleans
Rounds 3-5: 6 Hang muscle cleans
Rounds 6-8: 4 Hang muscle cleans
Muscular Endurance:
4 Rounds –
10 Hip bridges
10 Wide inverted rows
10 double dumbbell rows
Metabolic Conditioning:
Complete the following for time –
10 Wall balls, 20 push-ups, 30 sit-ups
20 Wall balls, 30 push-ups, 10 sit-ups
30 Wall balls, 10 push-ups, 20 sit-ups
Shred finisher:
4 Rounds –
Sprint x 15 sec
Rest x 45 sec
