Intermediate
Strength:
One arm snatch EMOM –
Minutes 1-3: 5 snatches / side
Minutes 4-6: 4 snatches / side
Minutes 7-10: 3 snatches / side
*Try to increase the weight used each time the repetitions drop
Muscular Endurance:
4 Rounds –
7 Barbell rows
7 Reverse goblet lunges
7 Hollow body rocks
Metabolic Conditioning:
Ascending sprint intervals –
30 second intervals:
Complete 2 sprints at each distance: 60 ft, 120 ft, 180 ft, 240 ft
22 second intervals:
Complete 2 sprints at each distance: 40 ft, 60 ft, 80 ft, 100 ft
15 second intervals:
Complete 2 sprints each distance: 20 ft, 40 ft, 60 ft, 80 ft
*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.
Beginner
Strength:
One arm snatch EMOM –
Minutes 1-3: 5 snatches / side
Minutes 4-6: 4 snatches / side
Minutes 7-10: 3 snatches / side
*Try to increase the weight used each time the repetitions drop
Muscular Endurance:
4 Rounds –
7 Barbell rows
7 Reverse goblet lunges
7 Hollow body rocks
Metabolic Conditioning:
Ascending sprint intervals –
30 second intervals:
Complete 2 sprints at each distance: 60 ft, 120 ft, 180 ft, 240 ft
22 second intervals:
Complete 2 sprints at each distance: 40 ft, 60 ft, 80 ft, 100 ft
15 second intervals:
Complete 2 sprints each distance: 20 ft, 40 ft, 60 ft, 80 ft
*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.
