Beginner

Tuesday 191112 – Beginner

Strength A1. Half Kneeling Contralateral Dumbbell Strict Press 4×8/side, building A2. Chin Ups 4 sets of 2-3 reps shy of failure Conditioning 7 rounds for time: 5 Shoulder to Overhead (135/95) 7 Toes to Bar 12 Air Squats

Monday 191111 – Beginner

Strength Deadlift 5×5, building Conditioning 3 rounds of 2:30 minute AMRAP: 12/9 Calorie Row 12 Russian Kettlebell Swings (24/16) 12 Forearm Plank Plate Drag Rest 2:30 minutes Note: Pick up where you left off each round.

Sunday 191110 – Beginner

Strength A1. Ring Support 4×20-30 seconds A2. Tempo Overhead Squat (21X1) 4×5, building Conditioning 2 rounds for time: 30 Barbell Overhead Squats (45/35) 30 Burpees over Bar

Tuesday 191105 – Beginner

Strength Back Squat 5-5-4-4-2-2, building Partner Conditioning 12 minute AMRAP: 15 Russian Kettlebell Swings (24/16) 15 Wall Balls (20/14) Note: Alternate rounds with your partner.

Monday 191104 – Beginner

Strength A1. Dual Dumbbell Push Press 4×8, building A2. Single Arm Ring Row 4×8/side, building Conditioning 14 minute AMRAP: 3 Strict Pull Ups 6 Burpees 9 Box Jumps (24/20)

Sunday 191103 – Beginner

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