Intermediate
Strength:
3 Rounds –
15 Floor presses
15 Barbell rows
Skill:
Spend 5 min working on kipping
Muscular Endurance:
5 Rounds with a partner –
Alternating pull-up + hold x 5
Hanging leg raises (left leg, right leg, both) x 5
Knees to chest + supinated pull-up x 5
Metabolic Conditioning:
Complete for time –
30 box jumps – 20 sit-ups – 10 burpees
10 box jumps – 30 situps – 20 burpees
20 box jumps – 10 sit-ups – 30 burpees
Beginner
Strength:
3 Rounds –
15 Floor presses
15 Barbell rows
Skill:
Spend 5 min working on kipping
Muscular Endurance:
5 Rounds with a partner –
Alternating pull-up + hold x 5
Hanging leg raises (left leg, right leg, both) x 5
Knees to chest + supinated pull-up x 5
Metabolic Conditioning:
Complete for time –
20 box jumps – 15 sit-ups – 10 burpees
10 box jumps – 20 situps – 15 burpees
15 box jumps – 10 sit-ups – 20 burpees
