March 19, 2017
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Intermediate
Strength:
Front squat –
6 x 4 @ 60% or 1RM
Muscular endurance:
EMOM for 8 minutes –
4 Tall box jumps
4 Push press
Metabolic conditioning:
10 minute AMRAP –
8 Deadlift
8 Toes to bar
2 Bear crawls (60 ft)
Beginner
Strength:
Goblet squat –
6 x 8 or 3RM front squat
Muscular endurance:
EMOM for 8 minutes –
4 Box jumps
4 Strict press
Metabolic conditioning:
10 minute AMRAP –
8 Deadlift
8 Knees to bar
2 Bear crawls (60 ft)
