Intermediate
Strength:
4 Rounds –
Sled push x 45 ft
6 Lateral med ball throws against wall / side
3 Rope climbs
Metabolic Conditioning:
8 Min AMRAP –
12 One arm snatches (6 / side)
12 Sit-ups
5 Rounds –
8 Toes to bar
12 Push-presses
60 Jump ropes
*Rest 3 minutes between workouts
Core:
3 Rounds –
12 Resistance band inverted sit-up
8 Lateral leg raises / side
Beginner
Strength:
4 Rounds –
Sled push x 45 ft
6 Lateral med ball throws against wall / side
6 Resistance band pull-downs
*The resistance pull-downs should mimic the pulling motion of a rope climb
Metabolic Conditioning:
8 Min AMRAP –
12 One arm snatches (6 / side)
12 Sit-ups
5 Rounds –
8 Leg raises
12 Dumbbell push-presses
60 Jump ropes
*Rest 3 minutes between workouts
Core:
3 Rounds –
12 Feet anchored sit-ups
8 Lateral leg raises / side
