Intermediate
Strength:
5 Rounds –
3 Back squats @ 80%
3 Push presses @ 60% of your jerk 1RM
Muscular Endurance:
4 Rounds –
Supinated pull-up hold x 15 sec
Chair pose x 20 sec
Handstand x 15 sec
Static lunge x 10 sec / side
Metabolic Conditioning:
Complete 5 rounds working for 25 seconds at each station with 15 seconds rest between stations –
Station 1: Med ball muscle clean to thruster
Station 2: Agility ladder med ball slams
Station 3: Med ball bear hug chops
Station 4: Med ball squat thrust to push-up and row
Station 5: Med ball slam tuck jumps
Beginner
Strength:
5 Rounds –
5 Back squats
5 Dumbbell push presses
Muscular Endurance:
4 Rounds –
Supinated inverted row hold x 15 sec
Chair pose x 20 sec
Plyo-box pike x 15 sec
Static lunge x 10 sec / side
Metabolic Conditioning:
Complete 5 rounds working for 25 seconds at each station with 15 seconds rest between stations –
Station 1: Med ball muscle clean to thruster
Station 2: Agility ladder med ball slams
Station 3: Med ball bear hug chops
Station 4: Med ball squat thrust to push-up and row
Station 5: Med ball slam tuck jumps
