Intermediate
Strength:
4 Rounds –
6 Sumo deadlifts @ 3111 tempo
6 Supinated rows @ 2111 tempo
6 Pull-ups @ 2111 tempo
Muscular Endurance:
EMOM for 10 min –
Min 1: Bear crawl x 150 ft
Min 2: Hollow body x 30 sec
Min 3: Bar hang x 40 sec
Min 4: Crab walk x 90 ft
Min 5: Plank x 30 sec
Min 6: Bar hang x 40 sec
Min 7: Weighted plank walk x 60 ft
Min 8: Broad jump x 150 ft
Min 9: Bar hang x 40 sec
Min 10: Hollow body x 30 sec
*The length of the gym is 30 ish feet
Metabolic Conditioning:
Work for 25 seconds at each of the following stations with 20 seconds rest in-between. Complete 3 rounds.
Station 1: Push-ups
Station 2: Lunges
Station 3: Russian twists
Station 4: Kettlebell swings
Shred finisher:
Partner sled push & drag
Beginner
Strength:
4 Rounds –
8 Kettlebell deadlifts @ 3111 tempo
6 One arm rows / side
6 Inverted rows @ 2111 tempo
Muscular Endurance:
EMOM for 10 min –
Min 1: Bear crawl x 90 ft
Min 2: Hollow body x 25 sec
Min 3: Bar hang x 25 sec
Min 4: Crab walk x 60 ft
Min 5: Plank x 25 sec
Min 6: Bar hang x 25 sec
Min 7: Plank walk x 60 ft
Min 8: Broad jump x 90 ft
Min 9: Bar hang x 25 sec
Min 10: Hollow body x 25 sec
*The length of the gym is 30 ish feet
Metabolic Conditioning:
Work for 25 seconds at each of the following stations with 20 seconds rest in-between. Complete 3 rounds.
Station 1: Push-ups
Station 2: Lunges
Station 3: Russian twists
Station 4: Kettlebell swings
Shred finisher:
Partner sled push & drag
