Intermediate
Strength:
5 Rounds –
5 Deadlifts @ 65 – 75%
5 Floor presses @ 65 – 75%
Metabolic Conditioning:
Complete the following in teams of two alternating full rounds for time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Goblet squats (heavy)
Hand release push-ups
One arm snatches / side
Monsters Inc. complete clapping push-ups
*Partner A completes 10 reps each of goblet squats, push-ups, and one arm snatches. Partner B then completes 10 reps each of goblet squats, push-ups, and one arm snatches. Partner A will now complete 9 reps, followed by partner B and so on until both complete all ten rounds.
Core:
4 Rounds –
Side plank (Left) x 20 sec
Side plank (Right) x 20 sec
Plank x 30 sec
Rest x 40 sec
Mobility:
Barbell reach back stretch x 90 sec
Beginner
Strength:
5 Rounds –
5 Deadlifts
5 Floor presses
Metabolic Conditioning:
Complete the following in teams of two alternating full rounds for time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Goblet squats
Push-ups
One arm snatches / side
*Partner A completes 10 reps each of goblet squats, push-ups, and one arm snatches. Partner B then completes 10 reps each of goblet squats, push-ups, and one arm snatches. Partner A will now complete 9 reps, followed by partner B and so on until both complete all ten rounds.
Core:
4 Rounds –
Side plank (Left) x 20 sec
Side plank (Right) x 20 sec
Plank x 30 sec
Rest x 40 sec
Mobility:
Barbell reach back stretch x 90 sec
