June 28, 2018
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Intermediate
Strength:
Barbell squat –
6 x 4 @ 65 – 75%
Metabolic Conditioning:
Chipper –
50 Jumping jacks
45 Sit-ups
40 Dumbbell thrusters
35 Kettlebell deadlifts
30 Push-ups (10 narrow, 10 wide, 10 hand release)
25 Bicycles / side
20 Supinated pull-ups
15 Hang power cleans
10 Sprints (90 ft = 1)
5 Bear crawls (30 ft = 1)
*Perform 15 high knees / side after completing each exercise in the chipper
Beginner
Strength:
Barbell squat –
6 x 4 @ 65 – 75%
Metabolic Conditioning:
Chipper –
50 Jumping jacks
45 Sit-ups
40 Dumbbell thrusters
35 Kettlebell deadlifts
30 Push-ups
25 Bicycles / side
20 Supinated Inverted rows
15 Kettlebell high pulls
10 sprints (90 ft = 1)
5 Bear crawls (30 ft = 1)
*Perform 10 high knees / side after completing each exercise in the chipper
