Sunday 200315 – Experienced/All Levels

Strength
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

Conditioning
“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 Experienced classes:

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

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

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

Conditioning
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)