Intermediate
Strength:
Every 90 seconds, for 18 minutes (3 sets) of –
Station 1 – 8 Romanian deadlifts @ 40X1
Station 2 – 8 Single arm overhead press @ 2111 (left arm)
Station 3 – 8 Single arm overhead press @ 2111 (right arm)
Station 4 – 8 Strict toes to bar or hanging leg raises @ 2121
Muscular Endurance:
3 Rounds –
Farmer carry x 100 Meters
6 Dips or 8 Overhead dumbbell triceps extensions
10 Supinated inverted rows
Metabolic Conditioning:
Complete the following for time –
24 Burpees / 24 one arm snatches
18 Burpees / 18 one arm snatches
12 Burpees / 12 one arm snatches
*If you are going heavy on the snatches, complete single count (12,9,6 / side). If you are going light, complete double count (24,18,12 / side).
Beginner
Strength:
Every 90 seconds, for 18 minutes (3 sets) of –
Station 1 – 8 Kettlebell romanian deadlifts @ 40X1
Station 2 – 8 Single arm overhead press @ 2111 (left arm)
Station 3 – 8 Single arm overhead press @ 2111 (right arm)
Station 4 – 8 knee raises @ 2121
Muscular Endurance:
3 Rounds –
Farmer carry x 100 Meters
8 Overhead dumbbell triceps extensions
10 Supinated inverted rows
Metabolic Conditioning:
Complete the following for time –
20 Burpees / 24 one arm snatches (12 / side)
14 Burpees / 18 one arm snatches (9 / side)
8 Burpees / 12 one arm snatches (6 / side)
*Challenge yourself with the one arm snatches.
