Intermediate
Strength – Benchmark Workout:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Deadlift @ 1.5 x bodyweight
Floor press @ 1 x bodyweight
Clean @ .75 x bodyweight
*For example if you weigh 150 pounds, your deadlift would be 225#, floor press would be 150#, and clean would be 112#. Deadlift example calculation: Bodyweight (150) x 1.5 = 225
Metabolic Conditioning:
12 Minute AMRAP –
10 Wall balls
20 Jumping jacks
Core:
3 Rounds –
15 partner leg throws (standard)
10 partner leg throws (side to side)
Beginner
Strength – Benchmark Workout:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Deadlift @ 1 x bodyweight
Floor press @ .5 x bodyweight
Clean @ .25 x bodyweight
*For example if you weigh 150 pounds, your deadlift would be 150#, floor press would be 75#, and clean would be 37#. Floor press example calculation: Bodyweight (150) x .5 = 75
Metabolic Conditioning:
12 Minute AMRAP –
10 Wall balls
20 Jumping jacks
Core:
3 Rounds –
15 partner leg throws (standard)
10 partner leg throws (side to side)
