Friday-Saturday 191101-02 – All Levels (Beginner/Experienced)

Friday 11/1
Strength
A1. Pistol Practice 4×5-7/side
A2. Single Arm Suitcase Carry 4×50 m, building

Conditioning
Complete 4 rounds of 2 minute AMRAP:
30 Double Unders
3 Hang Squat Cleans

Rest 2 minutes

Experienced: 175/115
Beginner: 145/100

Saturday 11/2
Strength
Coaches Gymnastics Skill of Choice

Conditioning
2 rounds for time:
1000/800 m Row
30 Pull Ups (Rx+ 15 Bar Muscle Ups)
30 V-Ups

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

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

Conditioning
3 rounds for time:
10 Power Cleans (115/75)
20 Reverse Lunges (115/75)
30/25 Calorie Row

Time Cap: 10 minutes