March 19, 2018
0
Intermediate
Power:
EMOM for 8 minutes –
4 Broad jumps
Strength:
5 Rounds –
5 One arm rows / side
5 Pull-ups
Muscular endurance:
6 rounds –
Pull-up hold x 8 sec
Rest x 10 sec
Handstand hold x 10 sec
Rest x 10 sec
6 rounds –
Bar hang x 15 sec
Rest x 10 sec
Wall sit x 15 sec
Rest x 10 sec
Metabolic conditioning:
12 Min AMRAP –
10 Wall balls
12 Oblique climbers / side
15 High knees / side
Beginner
Power:
EMOM for 8 minutes –
4 Broad jumps
Strength:
5 Rounds –
5 One arm rows / side
5 Pull-ups
Muscular endurance:
6 rounds –
Inverted row hold x 8 sec
Rest x 10 sec
Handstand hold x 10 sec
Rest x 10 sec
6 rounds –
Bar hang x 15 sec
Rest x 10 sec
Wall sit x 15 sec
Rest x 10 sec
Metabolic conditioning:
12 Min AMRAP –
10 Wall balls
12 Mountain climbers / side
15 High knees / side
