November 16, 2017
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Intermediate
Strength:
4 Rounds –
8 Weighted push-ups
8 Supinated barbell rows @ 45% – 55%
Metabolic Conditioning:
5 Rounds –
15 Thrusters
20 Box jumps
25 Mountain climbers
Rest 1 Min
Core:
3 Rounds –
Around the world x 20 sec
Rest x 15 sec
Flutter kicks x 20 sec
Rest x 15 sec
Bicycles x 20 sec
Rest x 15 sec
Beginner
Strength:
4 Rounds –
8 Strict push-ups
8 Supinated barbell rows @ 40% – 45%
Metabolic Conditioning:
5 Rounds –
10 Thrusters
15 Box jumps
20 Mountain climbers
Rest 1 Min
Core:
3 Rounds –
Windshield wipers x 20 sec
Rest x 15 sec
Flutter kicks x 20 sec
Rest x 15 sec
Bicycles x 20 sec
Rest x 15 sec
