March 18, 2018
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Intermediate
Strength:
Front squat –
4 x 8 @ 55%
Muscular endurance:
5 rounds –
6 Chin-ups
6 Dips
Core:
6 Rounds –
Weighted plank x 20 sec (heavy)
Rest x 20 sec
Metabolic conditioning:
30 – 20 – 10
Push-ups
Dumbbell power cleans
Kettlebell swings
Beginner
Strength:
Goblet squat –
4 x 8
Muscular endurance:
5 rounds –
6 Supinated inverted rows
6 Dips
Core:
6 Rounds –
Weighted plank x 20 sec
Rest x 20 sec
Metabolic conditioning:
30 – 20 – 10
Push-ups
Dumbbell High pulls
Kettlebell swings
