Ronnie beasting out during Friday’s “Grace” workout
Intermediate
Strength:
Cleans – 4,4/3,3/2,2,2 (Reps)
Muscular Endurance:
EMOM for 16 Minutes
Minutes 1-8 (heavy)
Odds – 2 Turkish get ups / side
Evens – 25 Seconds of weighted planking
Minutes 9-16 (light)
Odds – 3 Turkish get ups / side
Evens – 40 Seconds of hanging L holding
*The hanging L hold is a core movement done hanging from the pullup bar with your feet or knees raised forming the shape of an L.
Metcon:
7 Minutes in heaven –
As many burpees as possible in 7 minutes
Beginner
Strength:
Hang power cleans – 6,6/5,5/4,4,4 (Reps)
Muscular Endurance:
EMOM for 16 Minutes
Minutes 1-8 (heavy)
Odds – 3 Half turkish get ups / side
Evens – 30 Seconds of planking
Minutes 9-16 (light)
Odds – 4 Half turkish get ups / side
Evens – 30 Seconds of assisted hollow body
Metcon:
7 Minutes in heaven –
As many burpees as possible in 7 minutes
