Sunday 190714 – Beginner

Strength
A1. Ring Support Hold 3×30-40 seconds
A2. Single Arm Overhead Kettlebell Carry High Knee Steps 3×10/leg, building

Conditioning
30 seconds AMRAP followed by 30 seconds rest for 12 minutes:
S1 – Single Arm Front Rack and Overhead Hold (2×24/2×16)
S2 – Toes to Bar
S3 – Overhead Squat (45/35)

Here’s what’s on tap for Monday and Tuesday’s Beginner classes:

Monday 7/15
Strength
A. Strict Press 4×5, across at 75-78% of 1 RM
B. Strict Press – Final set at 55% of 1 RM for max effort reps

Conditioning
15 minute alternating EMOM:
M1: 10 Dumbbell Floor Press (AHAP)
M2: 10 Pull Ups
M3: 10 Burpees, Jump to 6” Target

Tuesday 7/16
Strength
Back Squat: Find a heavy set of 15 reps for the day.

Conditioning
10 rounds for time:
7 Goblet Squats (24/16)
9 Russian Kettlebell Swings (24/16)
12 Alternating Bodyweight Hands Behind Head Reverse Lunges