Thursday-Saturday 190829-31 – Experienced/All Levels

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

Partner Conditioning
18 minute AMRAP:
3 Hang Power Cleans (155/105)
6 Push Ups
9/7 Calorie Row

Note: Alternate complete rounds with your partner.

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

Note: Compare to 8/16/19.

7 minute AMRAP:
7 Russian Kettlebell Swings (28/20)
7 Box Jumps (24/20)
7 No Push Up Burpees

Saturday 8/31
Gymnastics Skill of Coaches Choice

Partner Conditioning
2 rounds for time of:
2000 m Row
200 Double Unders

Note: Partition reps as desired with your partner.

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

Sunday 9/1
A1. Max Height Jump Switch Split Squats 4×3-5/side
A2. Single Arm Single Leg Kettlebell Hold 4×30 seconds/side (AHAP)

20 minute alternating EMOM:
M1: 10/8 Calorie Echo Bike
M2: 8/side Suitcase Dumbbell Box Step Ups (50/35 lbs and 24/20”)
M3: 8/side Single Leg Med Ball V-Ups
M4: 8/side Single Arm No Push Up Burpees
M5: 8/side Goblet Lunges (24/16)

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