Thursday-Saturday 190829-31 – Beginner/All Levels

Thursday 8/29
Strength
A1. Feet Elevated Ring Row 4×8-10
A2. Handstand Hold 4×20-30 seconds

Partner Conditioning
18 minute AMRAP:
3 Hang Power Cleans (115/75)
6 Push Ups
9/7 Calorie Row

Note: Alternate complete rounds with your partner.

Friday 8/30
Strength
Tempo Deadlifts (30X1) 4×7, building

Note: Compare to 8/16/19.

Conditioning
7 minute AMRAP:
7 Russian Kettlebell Swings (24/16)
7 Box Jumps (24/20)
7 No Push Up Burpees

Saturday 8/31
Strength
Gymnastics Skill of Coaches Choice

Conditioning
5 rounds of 2 minute AMRAP:
10 Toes to Bar
20 Air Squats
30 Double Unders

Rest 2 minutes

Note: pick up where you left off each round.

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

Sunday 9/1
Strength
A. Rowing Technique
B. 500 m Time Trial

C1. Dual Kettlebell Cossack Squat 3×6-8/side
C2. Single Arm Plank 3×20-30 seconds/side

Conditioning
2 rounds for time:
30 Alternating Dumbbell Snatches (50/35)
30/25 Calorie Row

Time Cap: 9 minutes

Monday 9/2 – Holiday Schedule
“Girls Only”
From minutes 1-15, complete “Grace”
For time:
30 Clean and Jerks (135/95)

From minutes 15-30, complete “Helen”
3 rounds for time:
400 m Run
21 American Kettlebell Swings (24/16)
12 Pull Ups