Beginner

Saturday 141122 – Beginner

A1. Overhead Squat 7×2 A2. 2 Minutes Mobility for Overhead Squat B. 7 minute AMRAP: 5 Heavy Wall Balls 10 Overhead Walking Lunges (with Wall Ball) 15 Tuck Ups *Use a wall ball that is heavier than you normally use… Read more »

Friday 141121 – Beginner

A. Skill: Strict Pull ups B. 2 Minute AMRAP Burpees 1 Minute Rest 2 Minutes AMRAP Calorie Row 1 Minute Rest 2 Minutes AMRAP Burpees 1 Minute Rest 2 Minutes AMRAP Calorie Row 1 Minute Rest 2 Minutes AMRAP Burpees

Thursday 141120 – Beginner

A. Push Press 5×3 (from the floor, increase across sets) B. 5 rounds for time of: 7 Shoulder to Overhead (65% of Heaviest 3 reps in Part A) 14 Box Jumps (24/20)

Tuesday 141118 – Beginner

A. Front Squat 3×8-12 (80% of 5RM, Note: You are increasing reps each week on front squats, not weight.) B. 5 Rounds for reps 2 Minute AMRAP: 3 Push Ups 6 Russian Kettlebell Swings (Heavy) 9 Air Squats 1 Minute… Read more »

Monday 141117 – Beginner

5 rounds of 4 minute Intervals: 400 m Run 10 Hang Power Cleans (155/103) Hang power clean weight should be 10-20# heavier than your “Elizabeth” weight. Rest the remainder of the interval if you finish before the 4 minute time… Read more »

Sunday 141116 – Beginner

5 rounds of 4 minute Intervals: 400 m Run 10 Hang Power Cleans (155/103) Hang power clean weight should be 10-20# heavier than your “Elizabeth” weight. Rest the remainder of the interval if you finish before the 4 minute time… Read more »

Saturday 141115 – Beginner

A. Unbroken Thrusters: In 3-4 sets, work up to heaviest 10 reps. B. 10 Minute AMRAP: 21-15-9 reps of: Wallball (20/14) Burpees If you complete the round of 9, start over again at 21!

Thursday 141113 – Beginner

A. Technique (from the rack): 2 Snatch Push Press (from Behind the Neck) + 2 Overhead Squat (with 3 count pause in the bottom) B. 3 Position Hang Snatch (Hip, Above the Knee, and Below the Knee): Work up to… Read more »