Sunday, October 2, 2011

A. Front Squats

Beginners: @ 22x2, 5, 5 , 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Go to your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.

B. On a 4 min clock:

800 meter run

AMRAP Toes to Bar

Beginners: On a 6 min clock.

Intermediate: On a 5 min clock.

Rest 4, 5 0r 6 min.

C. On a 4 min clock:

800 meter run

AMRAP ring push-ups

Beginners: on a 6 min clock.

Intermediate: On a 5 min clock.