Intermediate
Strength:
5 Rounds –
5 Back squats @ 55 – 65%
5 Floor presses @ 55 – 65%
Muscular Endurance:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1: 15 Tempo push-ups @ 1111
Station 2: Suitcase carry + waiter’s carry x 180 feet (left arm overhead)
Hold a heavy DB or KB at side in suitcase carry, and a lighter DB or KB overhead in waiter’s carry
Station 3: Suitcase carry + waiter’s carry x 180 feet (right arm overhead)
Station 4: 6 – 8 Strict toes to bar or hanging leg raises @ 2110
Metabolic Conditioning:
5 Rounds –
2 Backward sled drags or 10 Goblet squats
10 Burpees
10 Box jumps
Beginner
Strength:
5 Rounds –
7 Back squats
7 Dumbbell floor presses
Muscular Endurance:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1: 15 Tempo push-ups on plyo-box @ 1111
Station 2: Suitcase carry + waiter’s carry x 180 feet (left arm overhead)
Hold a heavy DB or KB at side in suitcase carry, and a lighter DB or KB overhead in waiter’s carry
Station 3: Suitcase carry + waiter’s carry x 180 feet (right arm overhead)
Station 4: 6 – 8 Leg raises @ 2110
Metabolic Conditioning:
5 Rounds –
2 Backward sled drags or 10 Goblet squats
6 Plyo-box burpees
12 Box step-ups (6 / side)
