28 August 2015 Strength - GRT Evolutions

Beginner
- W/U:
  - 3 Rounds
    - Row 150m
    - 3X Power Clean @95#
- Training:
  - Work up to 1RM Front Squat
  - 4 rounds
    - 3x Front Squat @ 75% 1RM, every 40 seconds
  - 2 rounds
    - 8x DL @ 185#
    - 30m Sled Push
    - 5x 1 arm weighted sit up (each arm)
  - 2 rounds
    - 10x Elevated push up
    - 1x Rope Climb or 10 Pull ups
    - 8x Standing DB Press
  - 2 rounds
    - 1 min KB swing @ 53#
    - 30 seconds rest
Intermediate
- W/U:
  - 3 Rounds
    - Row 200m
    - 4X Power Clean @115#
- Training:
  - Work up to 1RM Front Squat
  - 6 rounds
    - 3x Front Squat @ 75% 1RM, every 40 seconds
  - 4 rounds
    - 8x DL @ 185#
    - 30m Sled Push
    - 5x 1 arm weighted sit up (each arm)
  - 2 rounds
    - 10x Elevated push up
    - 1x Rope Climb or 10 Pull ups
    - 8x Standing DB Press
  - 2 rounds
    - 1 min KB swing @ 53#
    - 30 seconds rest
Advanced
- W/U:
  - 3 Rounds
    - Row 250m
    - 5X Power Clean @135#
- Training:
  - Work up to 1RM Front Squat
  - 10 rounds
    - 3x Front Squat @ 75% 1RM, every 40 seconds
  - 5 rounds
    - 8x DL @ 185#
    - 30m Sled Push
    - 5x 1 arm weighted sit up (each arm)
  - 3 rounds
    - 10x Elevated push up
    - 1x Rope Climb or 10 Pull ups
    - 8x Standing DB Press
  - 3 rounds
    - 1 min KB swing @ 53#
    - 30 seconds rest