Thursday/Friday 190110-11 – Beginner/All Levels

Thursday 1/10
Strength
Tempo Deadlifts 4×7 (30X1), increasing

Partner Conditioning
For time:
2000/1600 m Row (switch every 500/400 m)

Rest 2 minutes

1400/1100 m Row (switch every 350/275 m)

Rest 2 minutes

1000/800 m Row (switch every 250/200 m)

Time Cap: 22 minutes

Friday 1/11
Strength
A1. Single Arm Dumbbell Z Press 4×8/side
A2. Renegade Rows 4×5/side

Conditioning
Complete 6 rounds of 1 minute AMRAP:
5 Push Presses (115/75)
7-10 Toes to Bar
Rest 1 minute

Note: Pick up where you left off each round.

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

Strength
A1. Farmers Carry Walking Lunges 4×20, increasing (10/side)
A2. Double Under Practice 4×2 minutes

Conditioning
10 rounds for time:
5 Russian Kettlebell Swings (24/16)
10 Ab-Mat Sit Ups
5 Box Jumps (24/20)

Time Cap: 15 minutes