Intermediate
Strength:
Every 90 seconds for 6 rounds –
Intervals 1 & 2: 5 Power clean + front squats
Intervals 3 & 4: 4 Power clean + front squats
Intervals 5 & 6: 3 Power clean + front squats
Advanced complete squat cleans
Muscular Endurance:
4 – 5 Rounds –
1 Strict press, 2 push presses, 3 push jerks
5 Kettlebell good mornings (heavy)
7 Ring assisted pull-ups
Metabolic Conditioning:
4 Rounds timed individually –
6 Med ball tomahawk slams / side
20 American kettlebell swings
4 Sprints (60 feet each)
Rest about two and a half minutes between rounds.
Beginner
Strength:
Every 90 seconds for 6 rounds –
Intervals 1 & 2: 7 Kettlebell sumo deadlift high pulls
Intervals 3 & 4: 5 Kettlebell sumo deadlift high pulls
Intervals 5 & 6: 3 Kettlebell sumo deadlift high pulls
Muscular Endurance:
4 – 5 Rounds –
2 Dumbbell strict presses, 4 Dumbbell push presses
7 Kettlebell good mornings
7 Ring assisted pull-ups
Metabolic Conditioning:
4 Rounds timed individually –
10 Med ball slams
16 Kettlebell swings
3 Runs (60 feet each)
Rest about two and a half minutes between rounds.
