Intermediate
Strength:
Complete the following every 75 seconds for 6 Rounds –
Rounds 1 – 2: 8 Hang power cleans
Rounds 3 – 4: 6 Hang power cleans
Rounds 5 – 6: 4 Hang power cleans
Muscular Endurance:
3 Rounds –
Chair pose x 25 sec
Hip bridge hold x 25 sec
Plank x 35 sec
Rest x 25 sec
4 Rounds –
Pull-up hold x 12 sec
Handstand x 20 sec
Push-up hold x 10 sec
Side plank x 20 sec / side
Rest x 40 sec
Metabolic Conditioning:
Three rounds for time:
15 Burpees
30 American Kettlebell swings
400 Meter run
Beginner
Strength:
Complete the following every 75 seconds for 6 Rounds –
Rounds 1 – 2: 8 Sumo deadlift high pulls
Rounds 3 – 4: 6 Sumo deadlift high pulls
Rounds 5 – 6: 4 Sumo deadlift high pulls
Muscular Endurance:
3 Rounds –
Chair pose x 25 sec
Hip bridge hold x 25 sec
Plank x 35 sec
Rest x 25 sec
4 Rounds –
Inverted row hold x 12 sec
Plyo box pike x 20 sec
Push-up hold x 10 sec
Side plank x 20 sec / side
Rest x 40 sec
Metabolic Conditioning:
Three rounds for time:
10 Burpees
30 Russian kettlebell swings
400 Meter run
