485 Spencerport Rd
Rochester, NY 14606
585.794.0835

1/22/2018

January 21, 2018

 

Intermediate

Strength:

Hang power snatch –

6 x 6

Core:

3 Rounds –

Plank x 40 sec

Rest x 20 sec

Metabolic Conditioning:

Complete the following with a partner for time –

120 Pull-ups, [wall sit]

200 Wall balls [hollow body]

280 Mountain climbers / side [bar hang]

*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.

Beginner

Strength:

Hang muscle snatch –

6 x 6

Core:

3 Rounds –

Plank x 40 sec

Rest x 20 sec

Metabolic Conditioning:

Complete the following with a partner for time –

90 Inverted rows, [wall sit]

120 Wall balls [hollow body]

150 Mountain climbers / side [bar hang]

*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.

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