Experienced

Sunday 190915 – Experienced

Strength A. 3 minute AMRAP: Strict Handstand Push Ups B. Strict Supinated Chest to Bar Pull Ups: 3 sets of 2-3 reps shy of failure Conditioning 5 rounds for time: 7 Dual Dumbbell Hang Power Cleans (2×50/2×35) 7 Dual Dumbbell… Read more »

Tuesday 190910 – Experienced

Strength Back Squat: Find a 3 RM for the day. Conditioning Complete 4 sets of 1:30 minute AMRAP: 30 Wall Balls (20/14) 15 Power Snatches (95/65) Rest 3 minutes Note: Pick up where you left off each round.

Sunday 190908 – Experienced

Strength A1. Max Wattage Assault Bike 4×10-15 seconds A2. Single Leg Lateral Hop with 2 second pause 4×4/side A3. Supinated Tuck Hold 4×20-30 seconds Conditioning 10 minute AMRAP: 10 Hang Power Cleans (115/75) 10 Alternating Front Rack Reverse Lunges (115/75)… Read more »

Tuesday 190903 – Experienced

Strength Back Squat 6×3, across (AHAP) Conditioning 3 sets of 1:30 minute AMRAP: 10 Deadlifts (135/95) 5 Power Cleans (135/95) 15 Wall Balls (20/14) Rest 3 minutes Note: Pick up where you left off each round.

Monday 190902 – Experienced/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 – Experienced

Strength A1. Max Height Jump Switch Split Squats 4×3-5/side A2. Single Arm Single Leg Kettlebell Hold 4×30 seconds/side (AHAP) Conditioning 20 minute alternating EMOM: M1: 10/8 Calorie Echo Bike M2: 8/side Suitcase Dumbbell Box Step Ups (50/35 lbs and 24/20”)… Read more »