Intermediate
Strength:
5 Rounds –
4 Barbell squats
4 One arm strict presses / side
4 Alternating one arm rows / side
Metabolic Conditioning:
Complete one round of Tabata with each of these movement pairs (4 rounds total):
- Odd intervals: Thrusters
Even intervals: Plyo-box toe taps
- Odd intervals: Knees to bar
Even intervals: Med ball slams
- Odd intervals: Thrusters
Even intervals: Med ball slams
- Odd intervals: Knees to bar
Even intervals: Plyo-box toe taps
*One round of Tabata consists of 8, 30 second intervals. During each interval you will work for the first 20 seconds then rest for the next 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a consistently high number of reps from round to round.
Advanced complete toes to bar
Core:
Complete 3 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –
Station 1: Dead bugs
Station 2: Knee to elbow from plank
Station 3: Wipers
Beginner
Strength:
5 Rounds –
6 Goblet Squats
6 One arm strict presses / side
6 Alternating one arm rows / side
Metabolic Conditioning:
Complete one round of Tabata with each of these movement pairs (4 rounds total):
- Odd intervals: Medicine ball thrusters
Even intervals: Run in place
- Odd intervals: Leg raises
Even intervals: Med ball slams
- Odd intervals: Medicine ball thrusters
Even intervals: Med ball slams
- Odd intervals: Leg raises
Even intervals: Run in place
*One round of Tabata consists of 8, 30 second intervals. During each interval you will work for the first 20 seconds then rest for the next 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a consistently high number of reps from round to round.
Core:
Complete 3 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –
Station 1: Dead bugs
Station 2: Knee to elbow from plank
Station 3: Wipers with knees bent
