Intermediate
Strength:
Deadlift –
4 x 8 @ 50%
Muscular Endurance:
6 Rounds –
10 Hang power cleans
10 Burpee bar overs (bar facing)
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:
Deadlift –
4 x 8 @ 50%
Muscular Endurance:
6 Rounds –
10 Hang musle cleans
10 Burpee bar overs (bar facing)
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.
