Intermediate
Strength:
Complete 4 rounds of the Bear Complex every 3 minutes for 18 minutes (6 sets) –
Power clean
Front squat
Push press or jerk
Back squat
Push press or jerk
Metabolic Conditioning:
In teams of two, with only one person working at a time, complete –
100 Kettlebell swings
80 Seated resistance band rows
75 Barbell thrusters
140 Frog jumps
50 Strict pull-ups (no kipping)
140 Mountain climbers / side
75 Barbell thrusters
80 Bodyweight step-ups (40 / side)
100 Kettlebell swings
*Both athletes perform the resistance band rows, frog jumps, mountain climbers, and step-ups together.
Beginner
Strength:
Complete 3 rounds of the following complex every 3 minutes for 18 minutes (6 sets) –
6 Kettlebell sumo deadlift high pulls
4 Goblet Squats
2 Press or push presses
4 Goblet Squats
2 Press or push presses
Metabolic Conditioning:
In teams of two, with only one person working at a time, complete –
100 Kettlebell swings
50 Seated resistance band rows
75 Med-ball thrusters
60 Frog jumps
50 Inverted rows
60 Mountain climbers / side
75 Med-ball thrusters
60 Bodyweight step-ups (30 / side)
100 Kettlebell swings
*Both athletes perform the rows, frog jumps, mountain cimbers, and step-ups together.
