Intermediate
Strength:
4 Rounds –
3 Back squats @ 80%
3 Weighted push-ups
One uninterrupted set:
Complete as many squats as possible @ 70%
Complete as many squats as possible @ 60%
Complete as many squats as possible @ 50%
Complete as many squats as possible @ 40%
Complete as many squats as possible @ 30%
Muscular Endurance:
Complete 3 rounds of the following with a partner –
6 Lateral leg throws / side
12 Leg throws
Metabolic Conditioning:
Complete 4 Rounds for time –
15 Burpees
Kettlebell lunge x 60 ft (heavy)
Mobility:
Complete the deep squat stretch for 2 – 3 minutes. You can do this with or without a band.
Beginner
Strength:
4 Rounds –
6 Back squats
6 Push-up negatives
One uninterrupted set:
Complete 3 – 6 goblet squats
Reduce the weight and complete 4 – 8 goblet squats
Reduce the weight and complete 4 – 8 goblet squats
Reduce the weight and complete 6 – 10 goblet squats
Reduce the weight and complete 8 – 12 goblet squats
Complete as many air squats as possible
Muscular Endurance:
Complete 3 rounds of the following with a partner –
6 Anchored windshield wipers / side
12 Leg throws
Metabolic Conditioning:
Complete 4 Rounds for time –
8 Push-ups
8 Squat thrusts
20 bodyweight step-ups
Mobility:
Complete the deep squat stretch for 2 – 3 minutes. You can do this with or without a band.
