Intermediate
Strength:
Hang squat clean –
5 x 4
Muscular Endurance:
Pyramid –
1 Pull-up, 1 wide push-up, 1 dip
2 Pull-ups, 2 wide push-ups, 2 dip
3 Pull-ups, 3 wide push-ups, 3 dip
*Continue adding one rep to each exercise until you can no longer complete the set. Once you cannot complete the set, go back down the pyramid by subtracting one rep each set until you get back to one.
Metabolic Conditioning:
Death by… Sprints (20 feet = 1)
*Complete one sprint the first minute, two the second minute, three the third; continue adding one sprint each minute until you can no longer complete the required reps within the minute.
Beginner
Strength:
Hang muscle clean –
5 x 4
Muscular Endurance:
Pyramid –
1 Inverted row, 1 wide push-up, 1 dip
2 Inverted rows, 2 wide push-ups, 2 dips
3 Inverted rows, 3 wide push-ups, 3 dips
*Continue adding one rep to each exercise until you can no longer complete the set. Once you cannot complete the set, go back down the pyramid by subtracting one rep each set until you get back to one.
Metabolic Conditioning:
Death by… Sprints (20 feet = 1)
*Complete one sprint the first minute, two the second minute, three the third; continue adding one sprint each minute until you can no longer complete the required reps within the minute.
