Intermediate
Strength:
Every 90 sec for 16 Rounds –
Rounds 1 – 8:
8 Goblet squats
6 Single leg hip bridges / side
Rounds 9 – 16:
8 TRX Inverted rows
8 TRX Push-ups
Musular Endurance:
8 Min AMRAP –
3 singles, 1 double x 10
2 singles, 1 double x 10
1 single, 1 double x 10
*Continue in this fashion until you complete the tenth round of 1 single 1 double. Once complete, restart from round one with 2 double unders instead of 1.
Metabolic Conditioning:
4 Rounds –
Battle rope slams x 35 sec
Rest x 20 sec
Wall balls x 35 sec
Rest x 20 sec
Sit-ups x 35 sec
Rest x 20 sec
Lateral box overs x 35 sec
Rest x 120 sec
Beginner
Strength:
Every 90 sec for 16 Rounds –
Rounds 1 – 8:
8 Goblet squats
6 Single leg hip bridges / side
Rounds 9 – 16:
8 TRX Inverted rows
8 TRX Push-ups
Musular Endurance:
8 Min AMRAP –
3 singles, 1 double x 1
3 singles, 1 double x 2
3 singles, 1 double x 3
*Continue in this fashion until you complete the tenth round of 3 singles 1 double. Once complete, restart from round one with 2 single unders instead of 3.
Metabolic Conditioning:
4 Rounds –
Battle rope slams x 35 sec
Rest x 20 sec
Wall balls x 35 sec
Rest x 20 sec
Sit-ups x 35 sec
Rest x 20 sec
Lateral box overs x 35 sec
Rest x 120 sec
