Intermediate
Strength:
5 Rounds –
4 Barbell squats (prioritize depth)
Supinated pull-ups x AMAP – 1 (leave one in the tank)
Muscular Endurance:
Complete the following every 2 min for 5 rounds –
10 Kettlebell deadlifts
12 Push-ups
12 Plank up-downs (6 / side)
12 Hollow body rocks
Metabolic Conditioning:
Kiki car push challenge
In teams of two, push a car while jamming out to Drake’s “in my feelings”. Push during the verses and segues. When the chorus hits, drop down and do burpees. Your goal is to complete as many burpees as possible. You have 3 min 38 sec
Kiki car push challenge # 2
In teams of two, push a car while jamming out to Drake’s “in my feelings”. Push during the verses and segues. When the chorus hits, complete Jumping lunges. Your goal is to push the car as far as possible. You have 3 min 38 sec
Partner Sprints:
3 Rounds –
120 feet, 90 feet, 60 feet, 30 feet
3 Rounds –
60 feet, 45 feet, 30 feet, 15 feet
*Partners will sprint one at a time alternating after each trip in a relay fashion.
Beginner
Strength:
5 Rounds –
6 Barbell squats (prioritize depth)
Supinated inverted rows x AMAP – 1 (leave one in the tank)
Muscular Endurance:
Complete the following every 2 min for 5 rounds –
10 Kettlebell deadlifts
12 Push-ups
12 Plank up-downs (6 / side)
12 Hollow body rocks
Metabolic Conditioning:
Kiki car push challenge
In teams of two, push a car while jamming out to Drake’s “in my feelings”. Push during the verses and segues. When the chorus hits, drop down and do burpees. Your goal is to complete as many burpees as possible. You have 3 min 38 sec
Kiki car push challenge # 2
In teams of two, push a car while jamming out to Drake’s “in my feelings”. Push during the verses and segues. When the chorus hits, complete Jumping lunges. Your goal is to push the car as far as possible. You have 3 min 38 sec
Partner Sprints:
3 Rounds –
120 feet, 90 feet, 60 feet, 30 feet
3 Rounds –
60 feet, 45 feet, 30 feet, 15 feet
*Partners will sprint one at a time alternating after each trip in a relay fashion.
