Intermediate
Strength:
5 Rounds –
5 Front squats @ 2111
5 Supinated pull-ups
*Complete 5 tempo inverted rows @ 2112 if you are not able to do strict pull-ups
Metabolic Conditioning:
Complete the following for time –
400 Meter run
40 Alternating single arm dumbbell snatches (20 / side)
20 Dips
400 Meter Run
40 Alternating single arm dumbbell snatches (20 / side)
20 Dips
400 Meter Run
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:
5 Rounds –
5 Barbell squats @ 2111
5 Supinated inverted rows @ 2112
Metabolic Conditioning:
Complete the following for time –
400 Meter run
40 Alternating single arm dumbbell snatches (20 / side)
20 Triceps push-ups from knees
400 Meter Run
40 Alternating single arm dumbbell snatches (20 / side)
20 Triceps push-ups from knees
400 Meter Run
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 hold
Station 3: Rotating sit-ups (Left elbow to right knee)
Station 4: Crunches
