January 17, 2018
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Intermediate
Strength:
One arm row –
5 x 5 @ 25 – 30%
Muscular endurance:
5 Rounds –
6 Pistols / side
8 Pull-ups
Metabolic Conditioning:
12 Min AMRAP –
1 Wall ball, 1 sit-up
2 Wall balls, 2 sit-ups
3 Wall balls, 3 sit-ups
*Continue adding one rep to each exercise every round until the 12 minutes are up.
Beginner
Strength:
One arm row –
5 x 5 @ 25 – 30%
Muscular endurance:
5 Rounds –
8 Goblet squats
8 Inverted rows
Metabolic Conditioning:
12 Min AMRAP –
1 Wall ball, 1 sit-up
2 Wall balls, 2 sit-ups
3 Wall balls, 3 sit-ups
*Continue adding one rep to each exercise every round until the 12 minutes are up.
