Thursday-Saturday 190912-14 – Beginner/All Levels

Thursday 9/12
Strength
A1. Pendlay Barbell Row 4×5, building
A2. Handstand Hold 4×20-30 seconds

Conditioning
7 rounds for time:
3 Shoulder to Overhead (135/95)
5 Toes to Bar
7 Burpees

Friday 9/13
Strength
Deadlift: Find a 7 RM for the day.

Conditioning
8 minute AMRAP:
8 Box Jumps (24/20)
12 Russian Kettlebell Swings (24/16)
16 Air Squats

Saturday 9/14
Strength
Gymnastics Skill of Coaches Choice

Conditioning
6 rounds of 30 seconds work, followed by 30 seconds rest at each station:
S1 – Bodyweight Walking Lunges
S2 – Assault Bike Calories
S3 – Plate Ground to Overhead (45/25)
S4 – Plate Speed Taps

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

Strength
A1. Bench Press 4×10, building
A2. Top Down Pull Up 4×5, as slow as possible

Conditioning
8 rounds for time:
4 Toes to Bar
6 Burpees
8 Air Squats