June 09, 2019
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Intermediate
Strength:
4 Rounds –
6 Deadlifts @ 60%
Farmer carry x 100 meters
Metabolic Conditioning:
2 Rounds –
Jump rope x 60 seconds
4 Minute AMRAP –
14 Lunges (7 / side)
8 Hanging knee raises
Rest x 60 seconds
High knees x 60 seconds
4 Minute AMRAP –
10 Push-ups
10 Hang power cleans
Rest x 60 seconds
Finisher:
2 Rounds –
Jump rope x 45 sec
High knees x 45 sec
Beginner
Strength:
4 Rounds –
12 Kettlebell deadlifts (heavy)
6 Plank to T’s (3 / side)
Farmer carry x 100 meters
Metabolic Conditioning:
2 Rounds –
Jump rope x 60 seconds
4 Minute AMRAP –
10 Split squats (5 / side)
8 Leg raises
Rest x 60 seconds
High knees x 60 seconds
4 Minute AMRAP –
6 Push-ups
10 Kettlebell swings
Rest x 60 seconds
Finisher:
2 Rounds –
Jump rope x 45 sec
High knees x 45 sec
