February 21, 2018
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Intermediate
Strength:
Barbell squat –
4 x 10 @ 25%
Muscular endurance:
3 Rounds –
10 Supinated pull-ups
10 Push jerks
Metabolic conditioning:
3 Rounds –
Kettlebell swings x 40 sec
Rest x 20 sec
Oblique mountain climbers x 40 sec
Rest x 20 sec
Burpees x 40 sec
Rest x 20 sec
Power cleans x 40 sec
Rest x 20 sec
Core:
Accumulate 3 minutes holding hollow body
Beginner
Strength:
Barbell squat –
4 x 10 @ 25%
Muscular endurance:
3 Rounds –
10 Supinated inverted rows
10 Push presses
Metabolic conditioning:
3 Rounds –
Kettlebell swings x 40 sec
Rest x 20 sec
Oblique mountain climbers x 40 sec
Rest x 20 sec
Burpees x 40 sec
Rest x 20 sec
Power cleans x 40 sec
Rest x 20 sec
Core:
Accumulate 3 minutes holding hollow body
