March 05, 2017
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Intermediate
Strength:
Front squat –
5 x 5 @ 60 – 65%
Pull-up –
Max reps x 3 attempts
Muscular Endurance:
EMOM for 10 minutes –
4 One arm snatch / side
Metabolic conditioning:
3 Rounds with battle ropes –
30 sec Alternating waves
30 sec Slams
30 sec Russian twists
*Complete a 20 sec plank before each battle rope interval
Beginner
Strength:
Goblet squat –
6 x 8 @ 60 – 65%
Inverted rows –
Max reps x 3 attempts
Muscular Endurance:
EMOM for 10 minutes –
6 One arm snatch / side
Metabolic conditioning:
3 Rounds with battle ropes –
30 sec Alternating waves
30 sec Slams
30 sec Russian twists
*Complete a 20 sec plank before each battle rope interval