Sunday 200315 – Beginner/All Levels

A1. Wall Supported Split Leg Kick Up or Chest to Wall Handstand Holds, 3 sets of practice
A2. Ring Support L-sit or Parallette Tuck Hold, 3 sets of 10 seconds shy of failure (improve on last week by 1-3 seconds)
A3. Kettlebell Pike Overs 3×8-10/side

“Annie +”
50-40-30-20-10 reps for time of:
Double Unders
Ab-Mat Sit Ups
Russian Twists

Here’s what’s on tap for Monday and Tuesday’s Beginner classes:

Monday 3/16
Deadlift 5×5, across (aim to load 2.5 – 5 lbs heavier than last week across all sets)

Complete 4 rounds of 90 second AMRAP:
5 Strict Pull Ups (Rx+ 3 Bar Muscle Ups)
7 Hang Power Cleans (115/75)
AMRAP Front Squats with remaining time

Rest 3 minutes

Tuesday 3/17
Alternating Back Rack Forward Lunges 4×10, building

10 minute AMRAP:
20 Alternating Kettlebell Cleans (24/16) or Dumbbell Ground to Shoulder (50/35)
10/side Kettlebell or Dumbbell Shoulder to Overhead
20 Box Jumps (24/20)