Intermediate
Strength:
5 Rounds –
5 Double kettlebell snatch to 3 overhead squats
* One rep consists of a kettlebell snatch followed by 3 overhead squats. Complete five of those reps in order to complete a round.
Skill:
Spend 5 min working on handstands
Muscular Endurance:
3 Rounds –
10 Deadlifts
10 Dips
10 Hollow body rocks
Metabolic Conditioning:
8 Rounds with a battle rope –
Rainbows x 12 sec
Rest x 8 sec
Jumping jacks x 12 sec
Rest x 8 sec
Power slams x 12 sec
Rest x 8 sec
Russian twists x 12 sec
Beginner
Strength:
5 Rounds –
8 One arm snatches / side
10 Goblet squats
Skill:
Spend 5 min working on handstands
Muscular Endurance:
3 Rounds –
10 Kettlebell deadlifts
10 Dips
10 Hollow body rocks
Metabolic Conditioning:
8 Rounds with a battle rope –
Rainbows x 12 sec
Rest x 8 sec
Jumping jacks x 12 sec
Rest x 8 sec
Power slams x 12 sec
Rest x 8 sec
Russian twists x 12 sec
