January 13, 2019
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Intermediate
Strength:
5 Rounds –
6 Barbell squats
6 Dips
6 Barbell rows
Metabolic Conditioning:
6 Rounds –
10 Pull-ups
10 One arm snatches / side
10 Box jumps
Core:
3 Rounds –
Cross touches x 20 sec
Rest x 15 sec
Reverse crunches x 20 sec
Rest x 15 sec
Plyometric planks x 20 sec
Rest x 15 sec
Beginner
Strength:
4 Rounds –
8 Barbell squats
10 Resistance band triceps extensions
8 Barbell rows
Metabolic Conditioning:
6 Rounds –
10 Inverted rows
10 One arm snatches / side
10 Step-ups (5 / side)
Core:
3 Rounds –
Cross touches x 20 sec
Rest x 15 sec
Crunches x 20 sec
Rest x 15 sec
Plyometric planks x 20 sec
Rest x 15 sec
