Friday-Saturday 191025-26 – All Levels (Beginner/Experienced)

Friday 10/25
Strength
Deadlift 4×12, building

Conditioning
For time:
50/40 Calorie Row (Buy In)
+
10-1 reps of:
Russian Kettlebell Swings (Beginner: 24/16 kg and Experienced: 28/20 kg)
Push Ups

Saturday 10/26
Strength
A1. Dual Dumbbell Tempo Squat (31X1) 4×7, building
A2. Single Arm Bottoms Up Kettlebell Hold 4×30 seconds/side

Conditioning
For time:
45 Pull Ups
45 Wall Balls (20/14)

Time Cap: 10 minutes

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

Strength
Weighted Russian Step Up 4×8/side, building

Conditioning
2 rounds of 3 minute AMRAP:
7 Step Ups
7 Hang Power Cleans (115/75)
7 Box Jump Overs (24/20)

Rest 3 minutes