Thursday-Saturday 190613-15 – Beginner/All Levels

Thursday 6/13
A1. Front Rack Split Squat 3×8/side, building
A2. Side Plank Rotations 3×8-10/side

12 minute alternating EMOM:
M1: ME Back Rack Lunges (75/55)
M2: ME Toes to Bar
M3: ME Wall Balls (20/14)
M4: Rest

Note: Increase reps every round.

Friday 6/14
Deadlift 4×7 with 3 second pull to knee each rep, building

8 minute AMRAP:
2 Hang Power Snatches (45/33)
4 Burpees over Bar
3 Hang Power Snatches (45/33)
6 Burpees over Bar
4 Hang Power Snatches (45/33)
8 Burpees over Bar

Saturday 6/15
A1. 4 sets of Max Wattage Echo Bike Test
A2. 4 sets of Max Wattage Row Test

Rest as needed between sets.

5 rounds of 30 seconds work, 30 seconds rest:
S1 – Row for Calories
S2 – Double Unders
S3 – Strict Pull Ups
S4 – Box Jumps (24/20)

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

Strict Press 5×5, building

5 rounds for time:
5/side Single Arm Dumbbell Clean and Jerk (50/35)
10 Burpees
20 Double Unders