January 02, 2017
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Intermediate
Strength:
Front squat –
5 x 5 @ 65%
Muscular Endurance:
3 Rounds –
8 One arm press / side @ 2010
8 One arm row / side @ 2010
45 sec Plank
Metabolic conditioning:
2 Rounds with battle ropes –
30 sec Slams w/ lateral lunge
30 sec Alternating waves w/ squat
30 seconds Jumping jacks
2 Rounds with battle ropes –
20 sec Power slams
20 sec Alternating waves
20 seconds Jumping jacks
Beginner
Strength:
Front box squat –
5 x 5 @ 65%
Muscular Endurance:
3 Rounds –
8 One arm press / side @ 2010
8 One arm row / side @ 2010
30 sec Plank
Metabolic conditioning:
2 Rounds with battle ropes –
30 sec Slams w/ lateral lunge
30 sec Alternating waves w/ squat
30 seconds Jumping jacks
2 Rounds with battle ropes –
20 sec Power slams
20 sec Alternating waves
20 seconds Jumping jacks
