Intermediate
Strength:
Every 75 sec for 6 rounds –
5 Power snatches
Muscular Endurance:
4 rounds –
Pull-ups x 20 sec
Rest x 20 sec
TRX bicep curls x 20 sec
Rest x 20 sec
Hanging med ball leg curls x 20 sec
Rest x 20 sec
Dips x 20 sec
Rest x 40 sec
Metabolic Conditioning:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Burpee bar overs
Box jump overs
Shred Finisher:
3 Rounds –
8 V-ups
4 Windshield wipers / side
8 Reverse crunches
Beginner
Strength:
Every 75 sec for 6 rounds –
4 one arm snatches / side
*challenge yourself
Muscular Endurance:
4 rounds –
Inverted rows x 20 sec
Rest x 20 sec
TRX bicep curls x 20 sec
Rest x 20 sec
Hanging med ball leg curls x 20 sec
Rest x 20 sec
Modified triceps push-ups x 20 sec
Rest x 40 sec
Metabolic Conditioning:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Burpee bar overs
Box step overs
Shred Finisher:
3 Rounds –
8 V-tucks
4 Windshield wipers / side
8 Crunches
