Intermediate
Strength:
One arm row –
6 x 4 @ 45% of barbell row 1RM
Muscular Endurance:
4 Rounds –
6-8 Supinated pull-ups @ 2111
6-8 Front squats @ 3111
10 V-ups @ 2111
Metcon:
Athletes will rotate through the following exercises twice for 30 seconds each –
Hip toss
Alternating waves w/ lateral lunge
Slams
Jumping jacks
Then, 15 seconds each of the above exercises with 10 seconds rest in between.
Beginner
Strength:
One arm row –
6 x 4 @ 45% of barbell row 1RM
Muscular Endurance:
4 Rounds –
6-8 Supinated Inverted rows @ 2111
6-8 Goblet squats @ 3111
10 V-ups @ 2111
Metcon:
Athletes will rotate through the following exercises twice for 20 seconds each –
Hip toss
Alternating waves w/ lateral lunge
Slams
Jumping jacks
Then, 15 seconds each of the above exercises with 15 seconds rest in between.
