Beginner

Thursday 141030 – Beginner

20 minute AMRAP: 400 m Run ME Pull ups 400 m Run ME Push ups 400 m Run ME Russian Kettlebell Swings (32/24) 400 m Run ME Wallballs (20/14) 400 m Run AMRAP Burpees

Tuesday 141028 – Beginner

A. Front Squat: Work up to a heavy set of 5 reps in 15 to 20 minutes B. Partner WOD for time: 60 Pull ups 60 Front Squat (95/63) 60 Pushups 60 Deadlift (95/63)

Thursday 141023 – Beginner

A. Warm up Complex: 3 Muscle Snatch + OHS + Snatch B. Hang Snatch from Below the Knee Position up to Heavy Single in 5-7 sets C. Alternating Tabata intervals: Air Squats Burpees Perform 20 seconds of Max Squats, then… Read more »

Wednesday 141022 – Beginner

A. 3×21 Unbroken Kettlebell Swings (AHAP) Rest 3 Minutes between sets B. 21-15-9 reps for time of: Deadlift (225/153) Box Jumps (24/20) (Strict 10 minute time cap)