Tuesday, September 10, 2013

A. PUSH PRESS
ADVANCED: Daily Max, down 20 lbs and do doubles

Intermediate: 3, 3, 3, 3

Beginner: 5, 5, 5, 5

B. Advanced/Intermediate
4 min Amrap
50 meter sprint - 25 meters there and back (touch ground at beginning and at 25 meter mark)
10 burpees

Rest 4 minutes

B. Beginner:
100 meter run @ 75% intensity - 50 meters there and back (touch ground at beginning and at 50 mark)
Rest 60 sec.
5 burpees
Rest 60 sec.
4 sets

C. Advanced/intermediate (this is a workout from the BCBD)
4 min AMRAP
Toes to Bar x 5
Box Jumps x 5 20/24"

C. Beginners
stall bar skin the cat @ 30x3 x 5 reps
rest 15 sec.
5 box step ups
rest 15 sec
7 sets