Thursday/Friday 181206-07 – Experienced/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 (115/75)
10 Front Rack Reverse Lunges (115/75)
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 Handstand Push ups

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

Strength
Back Squat 5×4, across (same weight as last week)

Conditioning
5 rounds for time:
13 No Push Up Burpees
10 Deadlifts (155/105)
7 Goblet Squats (24/16)

Goal is every round be within 3 seconds of the first rounds.