485 Spencerport Rd
Rochester, NY 14606
585.794.0835

4/9/18

April 09, 2018

 

Intermediate

One rep max testing:

Choose a lift (optional)

*This is for anyone who did not complete a lift or wants a second shot at a lift they did not PR.

Strength:

Deadlift –

3 x 10 @ 45 – 55%

Muscular endurance:

EMOM for 8 minutes –

5 Thrusters

*go heavy

Metabolic conditioning:

Complete 3 rounds with a partner –

With one partner working at a time: complete 100 sec at each station. Partners switch between working and resting every 25 sec.

Power cleans

Lateral box overs

Pull-ups

Russian twists

Double unders

* The goal is to accumulate as many reps as possible throughout each round. Do not rest between stations.

Beginner

Three rep max testing:

Choose a lift (optional)

*This is for anyone who did not complete a lift or wants a second shot at a lift they did not PR.

Strength:

Kettlebell deadlift –

3 x 10 @ 45 – 55%

Muscular endurance:

EMOM for 8 minutes –

5 Thrusters

*go heavy

Metabolic conditioning:

Complete 3 rounds with a partner –

With one partner working at a time: complete 100 sec at each station. Partners switch between working and resting every 25 sec.

Muscle cleans

Lateral box overs

Pull-ups

Russian twists

Jump rope

* The goal is to accumulate as many reps as possible throughout each round. Do not rest between stations.

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