Intermediate
Strength:
Every 75 seconds for 5 rounds, complete the following…
4 One arm snatches / side
Take it to the next level: complete power snatches
Muscular Endurance:
4 Rounds –
Pull-up hold x 10 sec
Handstand x 15 sec
Push-up hold x 10 sec
Plank x 30 sec
Rest x 40 sec
*Move through the movements quickly with as little rest as possible between movements.
Metabolic Conditioning:
Complete the following for time…
50 Wall balls, 30 box jumps, 20 pull-ups
35 Wall balls, 20 box jumps, 15 pull-ups
20 Wall balls, 12 box jumps, 8 pull-ups
Beginner
Strength:
Every 75 seconds for 5 rounds, complete the following…
6 One arm snatches / side
Muscular Endurance:
4 Rounds –
Inverted row hold x 10 sec
Plyo-box pike x 15 sec
Push-up hold x 10 sec
High plank x 30 sec
Rest x 40 sec
*Move through the movements quickly with as little rest as possible between movements.
Metabolic Conditioning:
Complete the following for time…
40 Wall balls, 20 box jumps, 20 bar inverted rows
25 Wall balls, 16 box jumps, 16 bar inverted rows
15 Wall balls, 12 box jumps, 12 bar inverted rows
