April 28, 2019
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Intermediate
Strength:
Every 90 seconds for 5 rounds –
5 Front squats @ 22×1
5 Shoulder to overheads (use front squat weight)
5 Pull-up negatives
Muscular Endurance:
12 Turkish get-ups (6 / side)
Metabolic Conditioning:
6 Rounds –
8 Push-ups
10 Box jumps
12 Thrusters
Beginner
Strength:
Every 90 seconds for 5 rounds –
5 Goblet squats @ 22×1
5 Dumbbell presses
5 Ring assisted pull-up negatives
Muscular Endurance:
24 Half Turkish get-ups (12 / side)
Metabolic Conditioning:
6 Rounds –
6 Plyo-box push-ups
8 Box jumps
10 Dumbbell thrusters
