Intermediate
Strength:
Complete the following every 110 seconds for 5 Rounds –
6 Power cleans
Muscular Endurance:
3 Rounds –
8 Romanian deadlifs @ 30X1
8 Strict push-ups @ 21X1
20 Band pull-aparts x @ 10X1
Metabolic Conditioning:
Complete the following for time –
25 Wall balls / 25 Sit-ups
20 Wall balls / 20 Sit-ups
15 Wall balls / 15 Sit-ups
10 Wall balls / 10 Sit-ups
5 Wall balls / 5 Sit-ups
Rest x 2 minutes, then complete 4 rounds of the following for time –
20 Kettlebell deadlifts
30 Mountain climbers / side
Beginner
Strength:
Complete the following every 110 seconds for 5 Rounds –
8 Kettlebell sumo deadlift high pulls
Muscular Endurance:
3 Rounds –
10 Kettlebell Romanian deadlifts
8 Push-up negatives
20 Band pull-aparts x @ 10X1
Metabolic Conditioning:
Complete the following for time –
20 Wall balls / 20 Sit-ups with feet anchored
15 Wall balls / 15 Sit-ups with feet anchored
10 Wall balls / 10 Sit-ups with feet anchored
5 Wall balls / 5 Sit-ups with feet anchored
Rest x 2 minutes, then complete 4 rounds of the following for time –
15 Kettlebell deadlifts
20 Mountain climbers / side
