Beginner

Tuesday 160830 – Beginner

Skill 2 Minute AMRAP: Max Double Unders Compare to 4/15/16. Strength Strict Press 5×5, increasing This is the first week of your new pressing cycle. You will spend the next 9 weeks working towards testing your 1RM Strict Press. The… Read more »

Sunday/Monday 160828/29 – Beginner

Strength Front Squats 6×3, across, alternating with Deadlifts 5×5, increasing Compare deadlifts to 7/24/16 & 7/25/16. For the front squats, you may use 85% of your heaviest 5 reps from 7/8/16 + 20-25# or increase slightly (5-10#) from last week…. Read more »

Saturday 160827 – Beginner

Strength Romanian Deadlift 4×8, increasing Compare to 5/11/16 and 5/12/16. Conditioning Partner WOD 10 rounds for time of: 10 Kettlebell Deadlifts (24/16) 10 Hand to Hand Kettlebell Swings (24/16) 10 Goblet Squats (24/16) 10 Hand to Hand Kettlebell Swings (24/16)

Wednesday/Thursday 160824/25 – Beginner

Strength Hang Power Snatch (above the knee) 5×4, increasing Conditioning 10 Minute Partner AMRAP: 4 Hang Power Snatches (95/65) 4 Overhead Squats (95/65) 4 Front Rack Step Back Lunges (95/65) One bar, one weight per team. Switch each round.

Tuesday 160823 – Beginner

Gymnastics Skill Crow Hold Strength Strict Press + Push Press 5x(1 + 3) Compare to 7/5/16. This is the end of this Strict Press and Push Press complex, next week we are starting to focus on just the Strict Press… Read more »

Saturday 160820 – Beginner

Olympic Lifting Power Clean 6×3, increasing Compare to 8/3/16 and 8/4/16. Gymnastics Conditioning 12 Minute EMOM: Minute 1: 15-30 second Crow Pose Minute 2: Parallette Shoot Thrus Minute 3: 10-15 Arch Ups