Intermediate
Strength:
5 Rounds: Press complex @ 75 – 80% of press 1RM
2 Strict press
2 Push press
2 Split jerk / side
*Go heavy
Muscular Endurance:
3 Rounds –
Pull-up hold x as long as possible
Bar hang x 40 sec
Handstand hold x 25 sec
Hollow body x 30 sec
Metabolic Conditioning:
Sally – push-ups
Sally – squats
*Que the song flower by Moby. When the song says bring Sally down, lower yourself down to the bottom of the exercise (push-up or squat), hold until the song says bring Sally up, at which point you will raise yourself up out of the exercise.
Beginner
Strength:
5 Rounds: Press complex
2 Strict press
2 Push press
2 Push jerk
*Go heavy
Muscular Endurance:
3 Rounds –
Pull-up hold x as long as possible
Bar hang x 40 sec
Plyobox pike x 25 sec
Hollow body x 30 sec
Metabolic Conditioning:
Sally – push-ups
Sally – squats
*Que the song flower by Moby. When the song says bring Sally down, lower yourself down to the bottom of the exercise (push-up or squat), hold until the song says bring Sally up, at which point you will raise yourself up out of the exercise.
