Beginner

Tuesday 190618 – Beginner

Strength A. 3 minute AMRAP: Push Ups B. 3 minute AMRAP: Strict Pull Ups Conditioning 8 minute AMRAP: 4 Toes to Bar 6/side Dumbbell Snatches (50/35) 8 Box Jumps (24/20)

Monday 190617 – Beginner

Strength Hang Clean: Take 20 minute to find a 3 RM for the day. Conditioning For time: 60/50 Calorie Row 30 Front Squats (115/75) Time Cap: 10 minutes

Tuesday 190611 – Beginner

Strength A1. Plate Deficit Push Ups 4×8-10 A2. See-Saw Kettlebell Row 4×8/side, building Partner Conditioning 5 rounds for time: 10/side Single Arm Dumbbell Push Press (50/35) 20 Pull Ups Note: Partition reps as desired with your partner.

Monday 190610 – Beginner

Strength High Hang Clean + Hang Clean 4 sets of 2x(1+1) Conditioning For time: 50/40 Calorie Row 40 Goblet Squats (24/16) 30 Hang Power Cleans (115/75) Time Cap: 9 minutes

Sunday 190609 – Beginner

Strength Split Stance Single Arm Contralateral Landmine Press 4×8/side, building Note: Compare to 5/26/19. Conditioning “Annie” 50-40-30-20-10 reps for time: Double Unders Ab-Mat Sit Ups

Tuesday 190604 – Beginner

Strength A1. Plate Deficit Push Ups 4×8-10 (21X1) A2. Single Arm Dumbbell Row 4×8/side, building Conditioning 8 minute AMRAP: 5 Hang Dual Dumbbell Power Cleans (2×50/2×35) 5 Burpees 5 Pull Ups

Monday 190603 – Beginner

Strength Hang Squat Clean + Front Squat, 4 sets of 2 (1+1), building Conditioning 12 minute alternating EMOM: M1: 5 Back Squats (205/135) M2: 10 Box Jumps (24/20) M3: 15 Wall Balls (20/14) M4: Rest