Intermediate
Strength:
Complete the following every 90 seconds for 6 sets –
Rounds 1 – 3: 5 Power cleans (from the floor)
Rounds 4 – 5: 3 Power cleans (from the floor)
Muscular Endurance:
3 Rounds –
6 Floor presses @ 70%
6 One arm rows / side
Metabolic Conditioning:
As many rounds as it takes –
6 Med-ball clean to thruster to throw
6 Burpees
Sprint
We will be using the field outside the gym. Starting on one side of the field, complete 6 reps of the first exercise throwing the med ball as far as possible. After six reps, drop down and complete 6 burpees then sprint down to the under end of the field and back to your medicine ball. Continue cycling through the workout until you have moved your medicine ball down the field and back.
Beginner
Strength:
Complete the following every 90 seconds for 6 sets –
Rounds 1 – 3: 7 Hang muscle cleans
Rounds 4 – 5: 5 Hang muscle cleans
Muscular Endurance:
3 Rounds –
6 Isometric floor press / side
6 One arm rows / side
Metabolic Conditioning:
As many rounds as it takes –
6 Med-ball clean to thruster to throw
3 Burpees
Run
We will be using the field outside the gym. Starting on one side of the field, complete 6 reps of the first exercise throwing the med ball as far as possible. After six reps, drop down and complete 6 burpees then sprint down to the under end of the field and back to your medicine ball. Continue cycling through the workout until you have moved your medicine ball down the field and back.
