Beginner

Sunday-Tuesday 170611-13 – Beginner

Sunday 6/11 and Monday 6/12 Strength Back Squat 3×5, increasing Conditioning “Goblet of Fire” 27-21-15-9 reps for time of: Goblet Squats (32/24) Box Jump Overs (20) Double Unders Tuesday 6/13 Strength In 15-20 minutes, build to a heavy set of… Read more »

Thursday-Saturday 170608-10 – Beginner

Thursday 6/8 Skill Kipping Pull ups Note: We are working on keeping toes pointed, feet together, legs straight. Maintaining a proper ‘Arch’ and ‘Hollow” throughout the swing. Conditioning 4 minute AMRAP: 18/15 Calorie Row 18 Burpees 18 Pull ups Rest… Read more »

Sunday-Tuesday 170528-30 – Beginner

Sunday 5/28 Skill Paused Overhead Squats 3×3, increasing (from the rack) Strength Hang Power Snatch 4×3, increasing Conditioning 7 minute AMRAP: 3-6-9-12-15-etc… Hang Power Snatches (75/55) Wallballs (20/14) Monday 5/29 “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups… Read more »

Sunday-Tuesday 170521-23 – Beginner

Sunday 5/21 and Monday 5/22 Strength A1. Hang Power Cleans 5×5, increasing A2. Pistol Progression 5×3-5/leg Partner Conditioning 15 minute AMRAP: 3 Hang Power Cleans (115/85) 6/leg Jump Switch Lunges 9 Box Jumps with step down (24/20) 12 Sit ups… Read more »

Sunday-Tuesday 170514-16 – Beginner

Sunday 5/14 and Monday 5/15 Skill/Strength A1. Pistol Progressions 5×3-5/leg A2. Strict Pull ups 5×3-5, toughest scaling possible Partner Conditioning 20 minute AMRAP: 10 Strict Pull ups 20 Alternating Lunges (RX+ = 10 Alternating Pistols) 30 Sit ups 40 Double… Read more »

Thursday-Saturday 170511-13 – Beginner

Thursday 5/11 Strength A1. Front Squats 7×2, increasing A2. Tempo Push ups 5×5-7 (Tempo: 2111) Compare to 5/4/17. Conditioning 21-15-9-15-21 reps for time of: Unbroken Wallballs (20/14) 200 ft Shuttle Sprint, between each set All Levels Friday 5/12 Skill/Technique Push… Read more »