1/19/15

  • By silviub
  • 19 Jan, 2015
Beginner 1. Conditioning 3min Row, 2:00 rest 2 min Row, 1:30 rest 1 min Row, 1:min rest 2 min Row, 30sec rest 2. Front Squats 4×10 Tempo ­ 13×1 3. Core A. 4x 30sec Bridge B. 4x 12 Hollow Rocks…

Beginner

1. Conditioning
3min Row, 2:00 rest
2 min Row, 1:30 rest 1 min Row, 1:min rest 2 min Row, 30sec rest
2. Front Squats 4×10 Tempo ­ 13×1
3. Core
A. 4x 30sec Bridge
B. 4x 12 Hollow Rocks

Intermediate

1. Conditioning

4 min Row, 2:00 rest

3 min Row, 1:30 rest

2 min Row, 1 min rest

1 min Row

2. Front Squat 5×7 Tempo 22×1

3. A. 3X30 Bridge on Rings

B. 3×15 Hollow Rocks

Core A. 3X30 Bridge on Rings B. 3×15 Hollow Rocks

Advanced

1. Conditioning

5min Row/Air, 2:30 rest

4 min Row/Air, 2:00 rest

3 min Row/Air, 1:30 rest

2 min Row/Air, 1 min rest

1 min Row

2. Front Squat 3 RM

3. 2×3 @ 90% above

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