Thursday-Saturday 190808-10 – Beginner/All Levels

Thursday 8/8
Strength
A1. Renegade Row 4×5-7/side, building
A2. Handstand Hold 4×20-30 seconds

Conditioning
14 minute AMRAP:
50 Push Ups
50 Sit Ups
50 Box Jumps (24/20)

Friday 8/9
Strength
Single Leg Contralateral Kettlebell Deadlift 4×6/side, building

Conditioning
“Randy”
For time:
75 Snatches (45/33)

Time Cap: 12 minutes

Saturday 8/10
Strength
Gymnastics Skill of Coaches Choice

Conditioning
25 minute alternating EMOM:
M1: ME Calorie Echo Bike
M2: ME Single Leg V-Ups
M3: ME Double Unders
M4: ME Wall Balls (20/14)
M5: Rest

Note: must increase reps every round.

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

Strength
A1. Turkish Get Up 3×2/side
A2. Goblet Reverse Lunge with Knee Lift with 3 second pause 3×5/side

Conditioning
For time:
1000/800 m Row
50 Single Arm Front Rack Walking Lunges (24/16)
25 Toes to Bar