Intermediate
Strength:
4 Rounds –
4 Deadlifts @ 80%
4 Floor presses @ 22×2
Metabolic Conditioning:
Complete 2 rounds of the following in teams of two for time with one partner working at a time –
6 Med-ball clean to thruster to throws
6 Burpees
Sprint
We will be using the field outside the gym. Starting on one side of the field, partner A completes 6 reps of the first exercise throwing the med ball as far as possible. After six reps, both partners complete 6 burpees. Following the burpees, partner A will sprint to the end of the field and back. When partner A returns, Partner B will begin the med ball throws. Continue cycling through the workout until you have moved your medicine ball down the field and back twice.
Complete 4 rounds of the following in teams of two with one partner at each station –
Station 1: Bear crawl x 40 meters
Station 2: Hollow body
Partners switch upon completion of the bear crawl. Rest in chair pose.
Beginner
Strength:
4 Rounds –
6 Kettlebell deadlifts (heavy)
6 Isometric dumbbell floor presses / side
Metabolic Conditioning:
Complete 2 rounds of the following in teams of two for time with one partner working at a time –
6 Med-ball squat and throws
6 Squat thrusts
Run
We will be using the field outside the gym. Starting on one side of the field, partner A completes 6 reps of the first exercise throwing the med ball as far as possible. After six reps, both partners complete 6 squat thrusts. Following the squat thrusts, partner A will run to the end of the field and back. When partner A returns, Partner B will begin the med ball throws. Continue cycling through the workout until you have moved your medicine ball down the field and back twice.
Complete 4 rounds of the following in teams of two with one partner at each station –
Station 1: Bear crawl x 40 meters
Station 2: Hollow body
Partners switch upon completion of the bear crawl. Rest as needed.
