Sunday 190901 – Beginner

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

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

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

Tuesday 9/3
Strength
Overhead Squat 5×5, building

Note: Compare to 8/13/19.

Conditioning
8 rounds for time:
5 Goblet Squats (24/16)
10 Russian Kettlebell Swings (24/16)
5 Box Jumps (24/20)
10 Ab-Mat Sit Ups