Thursday/Friday 200312-13 – Beginner/All Levels

Thursday 3/12
Strength
A. 20 minute EMOM:
M1 – M5: Muscle Clean + 1 Split Jerk with 2 second pause in the dip
M6 – M10: Clean Pull + 1 Hang Power Clean + 1 Split Jerk with 2 second pause in the catch
M11 – M15: Power Clean + Front Squat + Split Jerk
M16 – M20: Squat Clean + Split Jerk

B. Every 90 seconds for 5 sets: 3 Split Jerks

Friday 3/13
Strength
Back Squat 5×5, building

Note: Compare to 2/21/20.

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

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

Please note we are running All Levels (Beginner/Experienced) classes starting Saturday 3/14. Here is the updated workout:

Strength
A1. Floor Press 3×10, building (Choose a weight you can perform unbroken, but is moderately challenging)
A2. Plyometric Push Up or Tough Push Up, 3 sets of 2-3 reps shy of failure
A3. Strict Pull Up or Strict Ring Row, 3 sets of 2-3 reps shy of failure

Conditioning
30-20-10 reps for time of:
Burpees
Pull Ups
Goblet Reverse Lunges (24/16)

Strength
A1. Single Arm Dumbbell/Kettlebell Rows 3×10/side, across (5 lbs heavier than last week)
A2. Single Arm Dumbbell/Kettlebell Press 3×10/side, across (5 lbs heavier than last week)

Conditioning
30-20-10 reps for time of:
Burpees
Pull Ups
Ab-Mat Sit Ups