Beginner

Saturday 161203 – Beginner

Conditioning On a running clock: 0-4 – EMOM 7/leg Front Rack Reverse Lunges (65/45) 5-9 – EMOM 30-50 Double Unders (scaled – only attempts) 10-14 – EMOM 3-5 Strict Pull ups + 20 second Hollow Hold 15-19 – EMOM 6-10… Read more »

Sunday/Monday 161127/28 – Beginner

Strength Thrusters 6×4, across, from the racks (70-80% of 3 RM from 11/20/16 and 11/21/16) Conditioning 3 rounds of 3 minute AMRAP: Row 500/450 m Max Effort Thrusters (95/65) Rest 3 Minutes

Saturday 161126 – Beginner

Strength Overhead Squats 6×3, increasing from the rack Conditioning 16 Minute Partner AMRAP: 4 Overhead Squats (95/65) 6 Lateral Over the Bar Burpees 8 Sit ups Each partner must complete one round before switching.

Thursday 161124 – All Levels/Beginner

Partner Workout “Turducken” The “turkey” may not touch the floor, for time: 1 mile run with 20/14# “turkey” 10 rounds of “Cindy” “Karen” – 150 Wallballs with the “turkey” 10 rounds of “Cindy” 1 mile run with 20/14# “turkey” A… Read more »

Wednesday 161123 – Beginner

Strength Deadlift 5×5, increasing Conditioning 8 Minute Ascending Ladder, 2-4-6-8-10…. for max reps: Box Jumps with Step Downs (24/20) Russian Kettlebell Swings (24/16)