Sunday 190901 – Experienced

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

Conditioning
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)

Here’s what’s on tap for Monday and Tuesday’s Experienced 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
Back Squat 6×3, across (AHAP)

Conditioning
3 sets of 1:30 minute AMRAP:
10 Deadlifts (135/95)
5 Power Cleans (135/95)
15 Wall Balls (20/14)
Rest 3 minutes

Note: Pick up where you left off each round.