Intermediate
Strength:
Complete the following every 90 seconds for 12.5 minutes (5 sets):
4 Power cleans
Complete the following every 90 seconds for 9 minutes (4 sets):
5 Sumo deadlifts @ 70 – 80%
*The sumo deadlift may be harder, the same as, or easier than a standard deadlift. This largely depends on your body’s proportions and range of motion. Adjust your percentage accordingly.
Metabolic Conditioning:
Complete the following in teams of 2 with one person working at a time –
Buy in: Bear crawl x 120 meters (6 times down & back)
80 Pull-ups (switching every 5 reps)
100 Box jumps (switching every 5 reps)
120 Weighted sit-ups (switching every 5 reps)
200 Frog jumps (switching every 20 reps)
Cash out: Run x 400 meters (1 lap around gym)
* Complete the buy-in and cash-out together with your partner
Beginner
Strength:
Complete the following every 90 seconds for 12.5 minutes (5 sets):
6 Muscle cleans
Complete the following every 90 seconds for 9 minutes (4 sets):
8 Sumo deadlifts
*The sumo deadlift may be harder, the same as, or easier than a standard deadlift. This largely depends on your body’s proportions and range of motion. Adjust your percentage accordingly.
Metabolic Conditioning:
Complete the following in teams of 2 with one person working at a time –
Complete the following in teams of 2 with one person working at a time –
Buy in: Bear crawl x 80 meters (4 times down & back)
80 Inverted rows (switching every 5 reps)
80 Box jumps (switching every 5 reps)
120 Sit-ups (switching every 5 reps)
160 Frog jumps (switching every 20 reps)
Cash out: Run x 400 meters (1 lap around gym)
* Complete the buy-in and cash-out together with your partner
