Intermediate
Strength:
6 Rounds –
3 Barbell box squats
5 Dips
Metabolic Conditioning:
Complete the following for time:
300 Jump ropes
30 One arm snatches / side
30 Push-Ups
300 Jump ropes
20 One arm snatches / side
20 Push-Ups
300 Jump ropes
10 One arm snatches / side
10 Push-Ups
300 Jump ropes
Core:
4 Rounds –
Hollow body rocks x 20 sec
Rest x 10 sec
Knee to elbow from plank (outside) x 20 sec
Rest x 10 sec
Bicycles x 20 sec
Rest x 10 sec
Beginner
Strength:
5 Rounds –
5 Barbell box squats
7 Resistance band triceps extensions
Metabolic Conditioning:
Complete the following for time:
200 Jump ropes
20 One arm snatches / side
20 Push-Ups
200 Jump ropes
15 One arm snatches / side
15 Push-Ups
200 Jump ropes
10 One arm snatches / side
10 Push-Ups
200 Jump ropes
Core:
4 Rounds –
Hollow body rocks x 20 sec
Rest x 10 sec
Knee to elbow from plank (outside) x 20 sec
Rest x 10 sec
Bicycles x 20 sec
Rest x 10 sec
