Intermediate
Strength:
4 Rounds –
5 Front squats @ 75%
5 Ring assisted pull-ups
Muscular Endurance:
Every 25 seconds for 10 rounds –
Pull-up hold x 12 sec
Goblet squat hold x 15 sec
Metabolic Conditioning:
Complete 3 rounds of the following for time –
Run x 200 meters
20 Lunges / side
Run x 200 meters
12 Sledgehammer slams / side
We’ll be starting the workout around the back of the building. You’ll run half a lap to the front of the building and complete the lunges, then run to the back of the building and complete the sledgehammer slams. Repeat for 3 rounds.
Mobility:
Perform the half-kneeling hip flexor stretch or banded hip flexor stretch for 60-seconds on each side.
Beginner
Strength:
4 Rounds –
10 Goblet squats
10 Inverted rows
Muscular Endurance:
Every 25 seconds for 10 rounds –
Inverted row hold x 12 sec
Squat hold x 15 sec
Metabolic Conditioning:
Complete 2 rounds of the following for time –
Run x 200 meters
15 Split squats / side
Run x 200 meters
15 Med-ball slams
We’ll be starting the workout around the back of the building. You’ll run half a lap to the front of the building and complete the split squats, then run to the back of the building and complete the med-ball slams. Repeat for 3 rounds.
Mobility:
Perform the half-kneeling hip flexor stretch or banded hip flexor stretch for 60-seconds on each side.
