Intermediate
Strength:
Complete the following every 90 seconds for 18 minutes (4 rounds each):
Station 1: 6 Ring assisted pistols / side
Station 2: 6 Pull-up negatives
Station 3: 6 Alternating one arm rows / side @ 2111
Monsters Inc. complete unassisted pistols and pull-ups @ 2111 tempo
Core:
Complete the following every 4 minutes for 12 minutes (3 rounds total):
8 Grasshoppers / side
8 Grasshopper hand to toe touches / side
8 Grasshopper elbow to knee touches / side
8 Alternating med ball step offs / side
30 Med ball slams
Metabolic Conditioning:
4 Rounds –
8 Jumping lunges / side
20 Battle rope slams (all out!)
Rest x 45 sec between rounds
4 Rounds –
8 Box jumps (tall)
20 Kettlebell swings (heavy)
Beginner
Strength:
Complete the following every 90 seconds for 18 minutes (4 rounds each):
Station 1: 8 Goblet squats @ 2111
Station 2: 6 Inverted rows @3111
Station 3: 6 Alternating one arm rows / side @ 2111
Core:
Complete the following every 4 minutes for 12 minutes (3 rounds total):
5 Grasshoppers / side
5 Grasshopper hand to toe touches / side
5 Grasshopper elbow to knee touches / side
5 Alternating med ball step offs / side
20 Med ball slams
Metabolic Conditioning:
4 Rounds –
6 Lunges / side
20 Battle rope slams (all out!)
Rest x 45 sec between rounds
4 Rounds –
12 Box step ups
20 Kettlebell swings (challenge yourself)
