Personal Record Day # 3 (stragglers)
If you have already completed personal records:
Intermediate
Strength:
Weighted push-up
6 x 4
Muscular Endurance:
EMOM for 10 min–
5 Thrusters
4 Supinated pull-ups
Metabolic conditioning:
Tabata –
Squats
Leg hops
Jump rope
Sprints
*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.
Beginner
Strength:
Weighted push-up
6 x 4
Muscular Endurance:
EMOM for 10 min–
3 Thrusters
3 Supinated inverted rows
Metabolic conditioning:
Tabata –
Squats
Leg hops
Jump rope
Sprints
*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.
