Intermediate
Strength:
5 Rounds –
4 Front rack Lunges / side
5 Ring assisted pull-ups
6 Strict presses
Muscular Endurance:
3 Rounds –
8 TRX pikes
6 TRX oblique Crunches / side
8 TRX body saws
Metabolic Conditioning:
Ascending kettlebell swing EMOM –
Begin by completing 5 kettlebell swings the first minute. Add one swing each consecutive minute until you can no longer complete all reps within the minute.
* You may choose 1 round to rest for the full minute before resuming where you left off the next minute. Your score will be number of swings you completed on your last successful round.Beginner
Beginner
Strength:
5 Rounds –
6 Single leg hip bridges / side
8 Inverted rows
8 Dumbbell strict presses
Muscular Endurance:
3 Rounds –
8 Plank to downward dogs
8 Oblique crunches / side
6 Plank knee to elbows
Metabolic Conditioning:
Ascending kettlebell swing EMOM –
Begin by completing 5 kettlebell swings the first minute. Add one swing each consecutive minute until you can no longer complete all reps within the minute.
*You may choose 2 rounds to rest for the full minute before resuming where you left off the next minute. Your score will be number of swings you completed on your last successful round.
Strength:
5 Rounds –
4 Front rack Lunges / side
5 Ring assisted pull-ups
6 Strict presses
Muscular Endurance:
3 Rounds –
8 TRX pikes
6 TRX oblique Crunches / side
8 TRX body saws
Metabolic Conditioning:
Ascending kettlebell swing EMOM –
Begin by completing 5 kettlebell swings the first minute. Add one swing each consecutive minute until you can no longer complete all reps within the minute.
*You may choose 2 rounds to rest for the full minute before resuming where you left off the next minute. Your score will be number of swings you completed on your last successful round.
