October 02, 2017
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Intermediate
Strength:
Weighted push–up –
3 x 12 – 15
* Go light
Skill:
Spend 5 min working on kipping
Metabolic Conditioning:
Partner workout:
20 Min AMRAP –
10 Atomic sit-ups
20 Wall balls
30 Kettlebell swings
*Complete in teams of two, with one partner working at a time
Core:
3 Rounds –
Hollow body hold x 40 sec
Rest x 30 sec
Beginner
Strength:
Strict push–up –
3 x 12 – 15
* Modify if needed
Skill:
Spend 5 min working on kipping
Metabolic Conditioning:
Partner workout:
20 Min AMRAP –
10 Atomic sit-ups
20 Wall balls
30 Kettlebell swings
*Complete in teams of two, with one partner working at a time
Core:
3 Rounds –
Hollow body hold x 40 sec
Rest x 30 sec
