Intermediate
Strength:
4 Rounds –
8 Front squats @ 22×1
8 Supinated inverted rows @ 2111
8 Barbell rows @2111
Benchmark:
Complete the following for time…
Run x 600 meters
60 Wall balls
80 Jump ropes
20 Push-ups
10 Clean and jerks
Wall ball recommended weight:
20# (men) / 14# (women)
Clean and jerk recommended weight:
115# (men) / 95# (women)
Core:
Complete 3 rounds of the following, working for 20 seconds at each station with 15 seconds rest between –
Station 1: Rotating sit-ups (Right elbow to left knee)
Station 2: Hollow body rocks
Station 3: Rotating sit-ups (Left elbow to right knee)
Station 4: Reverse crunches
Beginner
Strength:
4 Rounds –
8 Goblet squats @ 22×1
8 Supinated inverted rows @ 2111
8 Barbell rows @2111
Benchmark:
Complete the following for time…
Run x 600 meters
60 Wall balls
80 Jump ropes
20 Push-ups
10 Muscle clean and press
*Feel free to substitute the bar for a medicine ball in order to complete the cleans.
Wall ball recommended weight:
10# (men) / 8# (women)
Clean and press recommended weight:
95# (men) / 65# (women)
Core:
Complete 3 rounds of the following, working for 20 seconds at each station with 15 seconds rest between –
Station 1: Rotating sit-ups (Right elbow to left knee)
Station 2: Hollow body rocks
Station 3: Rotating sit-ups (Left elbow to right knee)
Station 4: Reverse crunches
