Intermediate
Strength:
Complete the following every 90 sec, for 5 rounds –
5 Power cleans
5 Front squats
*You may perform squat cleans as an advanced movement if you feel comfortable to do so.
Muscular Endurance:
3 Rounds –
6 Barbell curls
6 Dips
6 Sumo deadlifts
Metabolic Conditioning:
2 Rounds –
200 Jump ropes
80 Flutter kicks (40 / side)
60 High knees / side
40 One arm snatches (20 / side)
20 Squat thrust skaters
10 Eddie Gordo’s
Rest 4 minutes
*you may substitute 100 double-unders for the 200 jump ropes
Beginner
Strength:
Complete the following every 90 sec, for 5 rounds –
6 Medicine ball cleans
6 Medicine ball goblet squat
Muscular Endurance:
3 Rounds –
8 Barbell curls
6 Triceps kickbacks / side
8 Sumo kettlebell deadlifts
Metabolic Conditioning:
2 Rounds –
150 Jump ropes
80 Flutter kicks (40 / side)
60 High knees / side
40 One arm snatches (20 / side)
20 Squat thrusts
10 Eddie Gordo’s
Rest 4 minutes
