Thursday-Saturday 190808-10 – Experienced/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 (75/55)

Time Cap: 12 minutes

Saturday 8/10
Strength
Gymnastics Skill of Coaches Choice

Conditioning
For time:
3000/2400 m Row
200 Double Unders
1 Mile Run

Note: Will retest this workout in exactly 6 weeks!

Time Cap: 30 minutes

Note: must increase reps every round.

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

Strength
A1. Front Rack Tempo Split Squat (30X1) 4×5/side, building
A2. Single Arm Suitcase Barbell Hold 4×20-30 seconds/side (AHAP)

Conditioning
2 rounds for time:
40 Alternating Dumbbell Snatches (50/35)
40 Alternating Dumbbell Box Step Ups (24/20)