Beginner

Sunday 190915 – Beginner

Strength A1. Bench Press 4×10, building A2. Top Down Pull Up 4×5, as slow as possible Conditioning 8 rounds for time: 4 Toes to Bar 6 Burpees 8 Air Squats

Tuesday 190910 – Beginner

Strength Overhead Squat: Find a 5 RM for the day. Conditioning For time: 1000/800 m Row 50 Overhead Squats (45/33) 50 Ab-Mat Ups Time Cap: 12 minutes

Monday 190909 – Beginner

Strength A. Push Press: Find a 5 RM for the day. B. 2 minute AMRAP: Strict Pull ups Conditioning 2 rounds of 2:30 minute AMRAP: 5 Pull Ups 5 Hang Power Cleans (115/75) 5 Shoulder to Overhead (115/75) Rest 5… Read more »

Sunday 190908 – Beginner

Strength A1. Suitcase Carry Knee Lifts 3×10/side, building A2. Quadruped Plank Shoulder Taps 3×10/side A3. Single Arm Ring Row 3×10/side Conditioning 12 minute alternating EMOM: M1: 10-12 Dual Kettlebell Sumo Deadlifts (2×24/2×16) M2: 10-12 Alternating Single Arm No Push Up… Read more »

Tuesday 190903 – Beginner

Strength Overhead Squat 5×5, building Note: Compare to 8/13/19. Conditioning 8 rounds for time: 5 Goblet Squats (24/16) 10 Russian Kettlebell Swings (24/16) 5 Box Jumps (24/20) 10 Ab-Mat Sit Ups

Monday 190902 – Beginner/All Levels

Holiday Schedule “Girls Only” From minutes 1-15, complete “Grace” For time: 30 Clean and Jerks (135/95) From minutes 15-30, complete “Helen” 3 rounds for time: 400 m Run 21 American Kettlebell Swings (24/16) 12 Pull Ups

Sunday 190901 – Beginner

Strength A. Rowing Technique B. 500 m Time Trial C1. Dual Kettlebell Cossack Squat 3×6-8/side C2. Single Arm Plank 3×20-30 seconds/side Conditioning 2 rounds for time: 30 Alternating Dumbbell Snatches (50/35) 30/25 Calorie Row Time Cap: 9 minutes