Sunday 190721 – Beginner

Strength
A1. Ring Support Hold 3×10 seconds shy of failure
A2. Hanging Strict Leg Raises 3×8-10

Conditioning
10 minute AMRAP:
10 Alternating Dumbbell Snatches (50/35)
5/side Single Arm Overhead Dumbbell Sit Ups
10 No Push Up Burpees

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

Monday 7/22
Strength
A. Strict Press 2×5, across (80% of 1 RM)

B. Strict Press – 2 sets of max reps at 60% of 1 RM

Conditioning
3 rounds 2 minute AMRAP:
5 Hang Power Cleans (115/75)
5 Push Ups
5 Pull Ups

Rest 2 minutes

Note: Start over each round – try to keeps reps consistent across 3 rounds.

Tuesday 7/23
Strength
Back Squat Waves
3-2-1, building

3-2-1, building

Note: 2nd wave should be heavier than 1st wave.

Partner Conditioning
20 minute AMRAP:
50/40 Calorie Row
50 Wall Balls (20/14)
50 Russian Kettlebell Swings (24/16)

Note: Partition reps with your partner as desired.