Intermediate
Strength:
Every 75 sec for 6 rounds –
6 Power snatches
Muscular Endurance:
4 Rounds –
6 Dips
6 Supinated pull-ups
6 Supine med ball leg curls
Metabolic Conditioning:
Three sets for max reps of:
45 seconds of renegade rowing
45 seconds of wall ball shots
45 seconds of kettlebell swings
45 seconds of dumbbell box step-overs
45 seconds of dumbbell push presses
Rest 90 seconds
Shred finisher:
4 Rounds –
Jumping jacks x 20 sec
Rest x 15 sec
High knees x 20 sec
Rest x 15 sec
Beginner
Strength:
Every 75 sec for 6 rounds –
6 one arm snatches / side
Muscular Endurance:
4 Rounds –
6 Triceps extenstions
6 Supinated inverted rows
6 Weighted hip bridges
Metabolic Conditioning:
Three sets for max reps of:
45 seconds of med ball rows
45 seconds of wall ball shots
45 seconds of kettlebell swings
45 seconds of goblet box step-ups
45 seconds of med ball push presses
Rest 90 seconds
Shred finisher:
4 Rounds –
Jumping jacks x 20 sec
Rest x 15 sec
High knees x 20 sec
Rest x 15 sec
