Intermediate
Strength:
Clean –
3 x 10
* Go light
Skill:
Spend 5 min working on double unders
Muscular Endurance:
Reverse Pullup & Dip pyramid –
Complete as many reps as possible the first round. Subtract one rep from each exercise the next round. Continue subtracting one rep from each exercise until you reach 1. Rest 10 seconds for each rep completed, for example: 2 pullups, 2 dips, rest 20 seconds, 3 pull-ups, 3 dips, rest 30 seconds.
Metabolic Conditioning:
5 Rounds –
Tire flips x 30 ft
15 Sledgehammer strikes / side
Rest 2 min
Beginner
Strength:
Hang muscle clean –
3 x 10
* Go light
Skill:
Spend 5 min working on double unders
Muscular Endurance:
Reverse Pullup & Dip pyramid –
Complete as many reps as possible the first round. Subtract one rep from each exercise the next round. Continue subtracting one rep from each exercise until you reach 1. Rest 10 seconds for each rep completed, for example: 2 pullups, 2 dips, rest 20 seconds, 3 pull-ups, 3 dips, rest 30 seconds.
Metabolic Conditioning:
5 Rounds –
Tire flips x 30 ft
15 Sledgehammer strikes / side
Rest 2 min
