Intermediate
Strength:
Deadlift –
4 x 8 @ 50 %
Muscular Endurance:
8 Rounds –
Handstand x 10 sec
Plank x 20 sec
Rest x 20 sec
Pull-up hold x 10 sec
Bar hang x 20 sec
Rest x 30 sec
8 Rounds –
Knee to elbow from plank x 20
Rest x 15 sec
Plank to hollow body x 20
Rest x 15 sec
Metabolic Conditioning:
Partner Sprints:
3 Rounds –
120 feet, 90 feet, 60 feet, 30 feet
3 Rounds –
60 feet, 45 feet, 30 feet, 15 feet
*Partners will sprint one at a time alternating after each trip in a relay fashion.
Beginner
Strength:
Deadlift –
4 x 8 @ 40 %
Muscular Endurance:
8 Rounds –
Plyo-box pike x 10 sec
Plank x 20 sec
Rest x 20 sec
Pull-up hold x 10 sec
Bar hang x 20 sec
Rest x 30 sec
8 Rounds –
Knee to elbow from plank x 20
Rest x 15 sec
Plank to hollow body x 20
Rest x 15 sec
Metabolic Conditioning:
Partner Sprints:
3 Rounds –
120 feet, 90 feet, 60 feet, 30 feet
3 Rounds –
60 feet, 45 feet, 30 feet, 15 feet
*Partners will sprint one at a time alternating after each trip in a relay fashion.
