485 Spencerport Rd
Rochester, NY 14606
585.794.0835

10/3/17

October 02, 2017

 

Intermediate

Strength:

Weighted push–up –

3 x 12 – 15

* Go light

Skill:

Spend 5 min working on kipping

Metabolic Conditioning:

Partner workout:

20 Min AMRAP –

10 Atomic sit-ups

20 Wall balls

30 Kettlebell swings

*Complete in teams of two, with one partner working at a time

Core:

3 Rounds –

Hollow body hold x 40 sec

Rest x 30 sec

Beginner

Strength:

Strict push–up –

3 x 12 – 15

* Modify if needed

Skill:

Spend 5 min working on kipping

Metabolic Conditioning:

Partner workout:

20 Min AMRAP –

10 Atomic sit-ups

20 Wall balls

30 Kettlebell swings

*Complete in teams of two, with one partner working at a time

Core:

3 Rounds –

Hollow body hold x 40 sec

Rest x 30 sec

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