Dew It Fitness » 4/5/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

4/5/19

April 04, 2019

Intermediate

Strength:

One-rep max make-up or retest

*Complete a one-rep max lift that you either missed or would like to test again. An alternate strength will be provided for those that need it as well.  

Muscular Endurance:

5 Rounds –

10 Banded leg curls

8 Ring assisted pull-ups

6 Dips

Metabolic Conditioning:

Complete the following in teams of two with one partner working to complete reps while the other maintains the designated hold –

200 Resistance band rows

Designated hold: Kettlebell front squat hold

120 Burpees

Designated hold: Hollow body hold

Partner A completes resistance band rows while partner B holds the bottom of a squat with a kettlebell in each hand. Partner B must maintain the hold for partner A’s reps to count.

Beginner

Strength:

Three-rep max make-up or retest

*Complete a three-rep max lift that you either missed or would like to test again. An alternate strength will be provided for those that need it as well.  

Muscular Endurance:

5 Rounds –

10 Banded leg curls

8 Inverted rows

8 Banded triceps push-downs

Metabolic Conditioning:

Complete the following in teams of two with one partner working to complete reps while the other maintains the designated hold –

140 Resistance band rows

Designated hold: Squat hold

70 Plyo-box burpees

Designated hold: Hollow body hold

Partner A completes resistance band rows while partner B holds the bottom of a squat. Partner B must maintain the hold for partner A’s reps to count.

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