Beginner

Monday 181217 – Beginner

Strength A1. Deadlift 6×3, across A2. Strict Chest to Bar Pull Ups 6×3-5 Conditioning 12 minute Alternating EMOM: M1 – 10 Dual Dumbbell Cleans (2×50/2×35) M2 – 10 Pull Ups M3 – 10 No Push Up Burpee Box Jump Overs… Read more »

Sunday 181216 – Beginner

Strength A1. Single Arm Dumbbell Overhead Walk 3×50 m/side A2. Hanging Single Leg L-sit 3×15-20 seconds/side Conditioning 2 rounds for time: 15 Burpees 30 American Kettlebell Swings (24/16) 45 Double Unders

Tuesday 181211 – Beginner

Strength A1. Dual Dumbbell Tempo Squat 4×5 (3131), building A2. Dual Kettlebell Single Arm Bench Press 4×8/side, building Partner Conditioning 10 rounds for time: 6 Push Ups 8 Alternating Dumbbell Snatches (50/35) 10 Wall Balls (20/14) Note: Alternate rounds with… Read more »

Monday 181210 – Beginner

Monday 12/10 Strength A1. Deadlift 6×3, building A2. Paloff Press Isometric Hold 6×20 seconds/side Conditioning 6 rounds for time: 4 Strict Pull Ups 8 American Kettlebell Swings (24/16) 4 Toes to Bar 8 Goblet Reverse Lunges (24/16) Time Cap: 12… Read more »

Sunday 181209 – Beginner

Strength A1. Active Shoulders Supinated Tuck Hold 4×20-30 seconds A2. Bottoms Up Kettlebell Hold 4×20 seconds/side, building A3. Max Wattage Test on Rower 4×15-20 seconds Conditioning 12 minute alternating EMOM: M1 – 20 – 30 second Handstand Hold M2 –… Read more »

Tuesday 181204 – Beginner

Strength A1. Dual Dumbbell Front Squat 4×8, building A2. Bench Press 4×5, across Note: Compare Bench Press to Tuesday 11/27/18. Conditioning 12 minute alternating EMOM: M1 – 200/160 m Row M2 – 10 Burpees with jump to 6″ Target Overhead… Read more »