Tuesday 190219 – Beginner

Strength A1. Contralateral Dumbbell Strict Press from Split Position 5×5/side, building A2. Bent Over Supinated Barbell Row 5×7, across Conditioning 15 minute AMRAP: 5 Pull Ups 10 Push Ups 15 Russian Kettlebell Swings (24/16)

Sunday 190217 – Beginner

Strength A1. Single Leg Kettlebell Circles 3×3/side and direction A2. Tempo Split Squat Jump (31X0) 3×5-7/side Conditioning 12 minute alternating EMOM: M1 – Farmers Carry (AHAP) M2 – AMRAP Hang Power Cleans (95/65) M3 – 30-40 Russian Twists (Rx+ 10lb… Read more »

Saturday 190216 – Beginner

Skill A1. Double Under Practice 4×60 seconds A2. Overhead Squat Practice 4×10, across (work on perfect positions at light to moderate load) Conditioning 15 minute AMRAP: 1/side Turkish Get Up(24/16) 15 Air Squats 30 Lateral Box Skip Overs (12 inches)

Tuesday 190212 – Beginner

Strength A1. Dumbbell Split Jerk 5×5/side, building A2. Single Arm Ring Row 5×5/side Partner Conditioning 12 minute AMRAP: 3/side Single Arm No Push Up Burpees 5 Toes to Bar 7 Box Jumps (24/20) Note: Alternate rounds with your partner.

Monday 190211 – Beginner

Strength A. 2×10 Sumo Stance Tempo Goblet Squats (31X1) B. Back Squat 5×5, across (70% of 1 RM) Conditioning 3 rounds of 90 seconds work: 15 Air Squats 10 Wall Balls (20/14) AMRAP with remaining time on Rower (Calories) Rest… Read more »

Sunday 190210 – Beginner

Strength A1. 3×50 m/side Suitcase Carry (AHAP) A2. 3×10/side Half Kneeling Plate Chops A3. 3×10/side Wall Sit Bicep Curls Conditioning 5 rounds for time: 30 Double Unders 20 Sit Ups 10 Push Ups Time Cap: 10 minutes