Intermediate
Strength:
Every 75 sec for 6 Rounds –
4 One arm snatches / side
Beasts in training complete 5 hang power snatches
Muscular Endurance:
4 Rounds –
Pull-up hold x 12 sec
Handstand x 25 sec
Rest x 30 sec
Chair pose x 20 sec
Hollow body x 25 sec
Rest x 30 sec
*Go right from the pull-up hold into the handstand hold without resting between. Do the same for the chair pose – hollow body pair.
Metabolic Conditioning:
3 Rounds –
15 Thrusters
30 American kettlebell swings (Overhead)
Run x 400 meters
Rest x 3 minutes
*Rounds are timed individually. Complete each individual round as quickly as possible.
Mobility:
Towel stretch x 90 sec / side
Beginner
Strength:
Every 75 sec for 6 Rounds –
6 One arm snatches / side
Muscular Endurance:
4 Rounds –
Inverted row hold x 12 sec
Plyo-box pike x 25 sec
Rest x 30 sec
Chair pose x 20 sec
Hollow body x 25 sec
Rest x 30 sec
*Go right from the pull-up hold into the handstand hold without resting between. Do the same for the chair pose – hollow body pair.
Metabolic Conditioning:
3 Rounds –
15 Medicine ball thrusters
30 Russian kettlebell swings (Eye level)
Run x 400 meters
Rest x 3 minutes
*Rounds are timed individually. Complete each individual round as quickly as possible.
Mobility:
Towel stretch x 90 sec / side
