Tuesday, January 1, 2012

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced - 3-4 reps x 4 sets

A2. Support Holds
Beginners: with a spot or from the push up position x 30 sec x 3 sets
Intermediate: No spot. 30 sec x 3 sets
Advanced: Make circles with the arms x 30 sec x 3 sets.

Fight the urge to pike!


B. AMRAP KB Snatch in 2 minutes. One minute on left arm and one minute on right arm. 35/50 lbs

Rest 5 minutes

C. 45 sec of work/ 15 sec of rest
     Double Unders
     Toes to Bar
     Wall Balls
     3 Rounds