Intermediate
Strength:
3 Rounds –
12 Front squats
12 Supinated rows
Metabolic Conditioning:
Complete 10 rounds of each workout in teams of two for time with partners working on opposite workouts simultaneously. Partners switch workouts each time they have both finished a round. Rounds are cumulative with your partner.
Workout A –
20 Seated resistance band rows
20 One arm snatches (10 / side)
Workout B –
15 Box jumps
40 Battle rope slams
Partner A will begin workout A while partner B begins workout B. Once both have completed a full round of their respective workouts, they will switch. Partner A will then complete a full round of workout B while partner B completes a full round of workout A, before switching again. The workout is finished once each partner has completed 5 rounds of each workout.
Core:
Complete 3 rounds of the following in teams of 2 –
10 Partner plank to T’s / side
20 Partner scissor raises / partner
12 Partner plank climbs / partner
Beginner
Strength:
3 Rounds –
12 Goblet squats
12 Supinated rows
Metabolic Conditioning:
Complete 8 rounds of each workout in teams of two for time with partners working on opposite workouts simultaneously. Partners switch workouts each time they have both finished a round. Rounds are cumulative with your partner.
Workout A –
20 Seated resistance band rows
20 One arm snatches (10 / side)
Workout B –
15 Box step-ups
40 Battle rope stage coaches
Partner A will begin workout A while partner B begins workout B. Once both have completed a full round of their respective workouts, they will switch. Partner A will then complete a full round of workout B while partner B completes a full round of workout A, before switching again. The workout is finished once each partner has completed 4 rounds of each workout.
Core:
Complete 3 rounds of the following –
6 Plank to T’s / side
20 Partner scissor raises / partner
10 Plank up-downs
