Intermediate
Benchmark:
Fran –
21 – 15 – 9
Thrusters
Pull-ups
Muscular Endurance:
4 Rounds –
Handstand x 20 sec
Bar hang x 30 sec
Chair pose x 20 sec
Hollow body x 30 sec
Metabolic Conditioning:
8 Min AMRAP –
12 Kettlebell deadlifts
60 Jump ropes
Complete 4 rounds (2 of each) with a partner in a relay fashion of the following –
Suicide sprints:
25 feet, 50 feet, 75 feet, 100 feet
Reverse suicide sprints:
100 feet, 75 feet, 50 feet, 25 feet
Beginner
Benchmark:
Modified Fran –
21 – 15 – 9
Dumbbell thrusters
Inverted rows
Muscular Endurance:
4 Rounds –
Plyo box pike x 20 sec
Bar hang x 30 sec
Chair pose x 20 sec
Hollow body x 30 sec
Metabolic Conditioning:
8 Min AMRAP –
12 Kettlebell deadlifts
60 Jump ropes
Complete 4 rounds (2 of each) with a partner in a relay fashion of the following –
Suicide sprints:
25 feet, 50 feet, 75 feet, 100 feet
Reverse suicide sprints:
100 feet, 75 feet, 50 feet, 25 feet
