January 15, 2019
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Intermediate
Strength:
Complete the following every 90 seconds for 5 rounds –
4 Power clean + front squats
Advanced complete squat cleans
Muscular Endurance:
EMOM for 8 Minutes –
5 Pull-ups
10 Push-ups
Metabolic Conditioning:
20 Deadlifts / 30 Burpee bar overs
15 Deadlifts / 20 Burpee bar overs
10 Deadlifts / 10 Burpee bar overs
Mobility:
Deep squat stretch x 3 minutes
Beginner
Strength:
Complete the following every 90 seconds for 5 rounds –
6 Kettlebell high pulls
6 Goblet squats
Muscular Endurance:
EMOM for 8 Minutes –
8 Inverted rows
8 Push-ups from the knees
Metabolic Conditioning:
30 Kettlebell deadlifts / 14 Burpees
20 Kettlebell deadlifts / 12 Burpees
10 Kettlebell deadlifts / 10 Burpees
Mobility:
Deep squat stretch x 3 minutes
