Thursday-Saturday 190815-17 – Experienced/All Levels

Thursday 8/15
Strength
A1. 3 Point Dumbbell Row 4×7, building
A2. Handstand Hold 4×20-30 seconds

Conditioning
4 rounds of 1:30 minute AMRAP:
4 Push Ups
4 Toes to Bar
4 Box Jump Overs (24/20)
Rest 1:30 minutes

Friday 8/16
Strength
Deadlift 4×7, building

Conditioning
For time:
50 American Kettlebell Swings (32/24)
25 No Push Up Burpees Over Erg
25/20 Calorie Row

Saturday 8/17
Strength
Gymnastics Skill of Coaches Choice

Conditioning
For time:
1 Mile Run
100 Wall Balls (20/14)
200 Double Unders

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

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

Conditioning
12 minute alternating EMOM:
M1: ME Alternating Single Arm Russian Kettlebell Swings (24/16)
M2: ME Single Arm Kettlebell Front Rack Walking Lunges (24/16)
M3: ME Box Step Overs (24/16)

Note: must increase reps every round.