Saturday, June 23, 2012

A1. Front Squat
Beginners: @ 20x2, 5, 5, 5; rest 60 sec
Intermediate: 3, 3, 3, 3; rest 60 sec.
Advanced: 1 1/4 squats @ 20x2 3-4 reps x 4 sets; rest 60 sec

A2. Push-ups
Beginners: Find max depth, add height, and do 4-5 reps x 5 sets; rest 30 sec.
Intermediate: AMRAP Unbroken push-ups or less advanced: AMRAP in 60 sec; rest 30 sec
Advanced: Pseudo Planche Push-Ups on rings @ 51x1 4-5 reps x 4 sets; rest 30 sec.

B.  15 thrusters 35/45 lbs
      30 Double Unders
      200 meter sprint
      rest 60 sec
      5 sets