Beginner

Tuesday 200114 – Beginner

Strength A1. Push Ups 3 sets of 2-3 reps shy of failure (improve by 1-3 total reps from last week) A2. Strict Pull Ups 3 sets of 2-3 reps shy of failure (improve by 1-3 total reps from last week)… Read more »

Monday 200113 – Beginner

Strength Back Squat 3×10, across (2.5-5lbs heavier than last week) Conditioning 4 rounds of 2 minute AMRAP: 5 Front Squats (75/55) 10 Alternating Front Rack Reverse Lunges (75/55) 15 Ab-Mat Sit Ups Rest 2 minutes Note: Pick up where you… Read more »

Sunday 200112 – Beginner

Strength Strict Press 5×5+, building Note: In your final set, perform a set of max reps. Conditioning 2 rounds for time: 30/25 Calorie Row 30 Burpees 30 Dumbbell Snatches (50/35)

Saturday 200111 – Beginner

Conditioning EMOM for 30 minutes: M1: 15 Wall Balls (20/14) M2: 10/8 Calorie Assault Bike M3: 10 Pull Ups M4: 10 Dual Dumbbell Bicep Curls M5: 10/side Forearm Plank Dumbbell Drags

Tuesday 200107 – Beginner

Strength A1. Push Ups 3 sets of 2-3 reps shy of failure A2. Strict Pull Ups 3 sets of 2-3 reps shy of failure Conditioning 3 rounds of 2:30 minute AMRAP: 12 Burpees 12 Toes to Bar Row For Calories… Read more »

Monday 200106 – Beginner

Strength Back Squat 3×10, across Conditioning 5 rounds for time: 10 Hang Dumbbell Squat Cleans (50/35) 10 Alternating Dumbbell Box Step Ups 10 Dumbbell Sit Ups

Saturday 200104 – Beginner

Strength A1. Single Arm Dumbbell Front Rack Squat 4×7/side, building A2. Hanging Single Leg L-sit 4×15 seconds/side Conditioning 10 minute AMRAP: 10 Wall Balls (20/14) 5 Pull Ups 10 Sit Ups