Saturday 150829 – Beginner

A. Weighted Parallette Push-ups 5×8-10 – Rest as needed between sets. Scaling options: I. Elevated (bar or box) Push-ups II. Regular Push-ups III. Diamond Push-ups IV. Parallette Push-ups V. Weighted Parallette Push-ups B. For time: 400 m Walking Lunges

Friday 150828 – Beginner

A. Bench Press: Build up to a heavy set of 4 reps. (Compare to 8/14) B. 8:00 minute AMRAP: 8 Dumbbell or Kettlebell Push Press, (35/25 in each hand) 50 Double Unders 8 Burpees

Tuesday 150825 – Beginner

“Tabata This!” Tabata Row for Calories Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull up Rest 1 minute Tabata Push up Rest 1 minute Tabata Sit up The Tabata interval is 20 seconds of work followed by 10… Read more »

Saturday 150822 – Beginner

28th St: 10-15 rounds of: 30 second Assault Bike Sprint for Max Calories If this is your first time on the Assault Bike, your goal is to work on keeping a consistent RPM every “sprint” across your rounds. UWS: 10… Read more »

Friday 150821 – Beginner

A. Skill Work for Handstand Push ups I. 12 minute EMOM: 2-5 Most difficulty scaled Push ups (Break up into single reps if necessary, quality over quantity) II. 12 minute EMOM: 2-5 True Push ups on Parallettes III. 12 minute… Read more »

Tuesday 150818 – Beginner

A. Push Press 5×3 B. 5 rounds for reps (10 minutes): 45 seconds: Pull ups (toughest scaling possible) or Kipping Swings (if you are learning to kip) 15 seconds: Rest 45 seconds: Double Unders (or count attempts) 15 seconds: Rest