November 28, 2018
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Intermediate
Strength:
Complete the following every 2 minutes for 10 minutes –
4 Heavy front squats
Metabolic Conditioning:
Alternate whole rounds with a partner to complete as many rounds and reps as possible in 20 minutes of:
6 Pull-ups
8 Thrusters
10 Hang power cleans
Core:
5 Rounds –
Plank x 30 sec
Rest x 30 sec
Beginner
Strength:
Complete the following every 2 minutes for 10 minutes –
6 Heavy barbell squats
Metabolic Conditioning:
Alternate whole rounds with a partner to complete as many rounds and reps as possible in 20 minutes of:
6 Inverted rows
8 Dumbbell thrusters
10 Hang muscle cleans
Core:
5 Rounds –
Plank x 30 sec
Rest x 30 sec
