Thursday/Friday 181206-07 – Beginner/All Levels

Thursday 12/6
Strength
4 sets of Kettlebell Complex 1.0, increasing:
20 seconds Goblet Balance, Right Leg
5 Goblet Reverse Lunges, Right Leg
5 Single Arm Front Rack Reverse Lunges, Right Leg
Repeat complex on Left leg

Conditioning
4 rounds for time:
5 Hang Power Cleans (75/55)
10 Front Rack Reverse Lunges (75/55)
30 Double Unders

Time Cap: 8 minutes

Friday 12/7
Strength
5 sets of 1 Pause Split Jerk (3 seconds in pause) + 1 Split Jerk, building

Conditioning
14 minute AMRAP:
50/40 Calorie Row
40 American Kettlebell Swings (24/16)
30 Toes to Bar
20 Push ups

Here’s what’s on tap for Saturday’s Beginner classes:

Partner Conditioning
4 rounds for time:
P1 – 10 Back Squats (115/75, from the floor)
P2 – 10 Back Squats (115/75, from the floor)
P1 – 10 No Push Up Burpees
P2 – 10 No Push Up Burpees
P1 – Dual Kettlebell Deadlifts (2×24/2×16)
P2 – Dual Kettlebell Deadlifts (2×24/2×16)

Rest 1 minute after each round. Goal = Every round within 3 seconds of the first round.