Beginner

Monday 150525 – Beginner

“Murph” For time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run Wear a 20 pound vest or body armor if you have one. Partition the reps as desired.

Sunday 150524 – Beginner

A. Hang Power Clean: Work up to a Heavy 2 Reps in 5 Sets. B. Alternating EMOM 15 minutes: 1.  5 Hang Power Cleans (70% of A) 2. Max Effort Sit ups 3. Max Calories on the Rower (or assault bike)

Thursday 150521 – Beginner

A. Skill Work: Static Holds for Pull ups B. 5 rounds / 15 minutes total (40 seconds work/20 seconds rest) Box Jumps (24/20) Russian Kettlebell Swings (32/24 kg) Burpees

Tuesday 150519 – Beginner

A. Press 3×7 (80% of your 5 RM) B. “Jamie” 4 Rounds for time of: 6 Alternating lunges, per leg (Kettlebell Optional) 15 Single arm Kettlebell Swing (20/12 kg) 28 Single arm Kettlebell Thruster (20/12 kg) Use your non-dominant arm for the entire workout.