Intermediate
Strength:
5 Rounds –
4 Barbell squats
4 One arm rows / side
Muscular Endurance:
Complete the following every 75 seconds for 6 Rounds –
6 Dumbbell thrusters (heavy)
Metabolic Conditioning:
In teams of two with one partner working at a time, complete 3 rounds of the following for max reps –
Kettlebell Swings x 60 sec
Rest x 60 sec
Push-ups x 60 sec
Rest x 60 seconds
Squats x 60 sec
Rest x 60 seconds
Pike ups x 60 sec
Rest 60 seconds
Partner A completes 60 seconds of kettlebell swings, then rests while partner B completes the kettlebell swings. Partner A will then complete 60 seconds of push-ups while partner B rests, and so on.
Beginner
Strength:
5 Rounds –
6 Barbell squats
6 One arm rows / side
Muscular Endurance:
Complete the following every 75 seconds for 6 Rounds –
8 Medicine ball thrusters (heavy)
Metabolic Conditioning:
In teams of two with one partner working at a time, complete 3 rounds of the following for max reps –
Kettlebell Swings x 60 sec
Rest x 60 sec
Push-ups from the knees x 60 sec
Rest x 60 seconds
Squats x 60 sec
Rest x 60 seconds
Inchworm walkouts x 60 sec
Rest 60 seconds
Partner A completes 60 seconds of kettlebell swings, then rests while partner B completes the kettlebell swings. Partner A will then complete 60 seconds of push-ups while partner B rests, and so on.
