Intermediate
Strength:
Complete 3 rounds of the following complex every 2 minutes for 10 minutes –
2 Front squats
1 Push press
Advanced complete push jerks
Metabolic Conditioning:
Complete 6 rounds for time –
10 Pull-ups
12 Burpees
14 Wall balls
Core:
Complete 4 rounds of the following working for 25 seconds at each station with 12 seconds rest between stations –
Station 1: Spell casters
Station 2: Broad jumps or bunny hops
Station 3: Cocoons
Station 4: Mountain climbers (hands on med-ball)
Advanced complete mountain climbers each hand on a separate med-ball
Beginner
Strength:
Complete 3 rounds of the following complex every 2 minutes for 10 minutes –
3 Dumbbell front squats
2 Dumbbell push presses
Metabolic Conditioning:
Complete 6 rounds for time –
8 Inverted rows
8 Squat thrusts
8 Push-ups from knees
10 Wall balls
Core:
Complete 4 rounds of the following working for 25 seconds at each station with 12 seconds rest between stations –
Station 1: Russian twists
Station 2: Air squats
Station 3: Cocoons
Station 4: Mountain climbers (hands on plyo-box)
