Beginner

Thursday/Friday 180816-17 – All Levels

Thursday 8/16 Strength Split Jerks 5-4-3-2-1, increasing from the rack Conditioning For time of: 42-30-18 Russian Kettlebell Swings (24/16) 21-15-9 Pull ups Friday 8/17 Hero WOD “Randy” For time: 75 Power Snatches (75/55)

Tuesday 180814 – Beginner

Strength Every 2 minutes x 5 rounds: 2 Segmented Clean Deadlifts + 2 Hang Cleans, from the hip + 2 Front Squats Note: Compare to Tuesday 8/7/18. Pause 1 inch off the floor, below the knee, above the knee, and… Read more »

Monday 180813 – Beginner

Strength Back Squats 5×5, increasing Compare to last week Monday 8/6/18: Back Squats 5×4, increasing. Conditioning “Sqweeks” For time: 12 Toes to Bar (Scaled: Strict Hanging Knee Raise) 60 Sumo Deadlift High Pulls (24/16) 10 Toes to Bar 40 Goblet… Read more »

Sunday 180812 – Beginner

Strength A1. Clean Grip Romanian Deadlifts 5×5 (Tempo: 3131) A2. Strict Pull ups 5×1-5 reps (Tempo: 21X1) Conditioning 16 minute alternating EMOM: 1 – 8-10/arm Kettlebell or Dumbbell Push Press 2 – 8-10 Ring Rows 3 – 10-12 Box Jumps… Read more »

Tuesday 180807 – Beginner

Strength Every 2 minutes: Paused Clean Deadlift + Hang Cleans + Front Squats 8x(3+2+1) Note: Compare to Tuesday 7/31/18. Pause for 2 counts at the below the knee position for each rep. Tabata Core Conditioning 5 rounds of 20 seconds… Read more »

Monday 180806 – Beginner

Strength Back Squats 5×4, increasing Compare to last week Tuesday 7/30/18. Conditioning 3 rounds of 2:30 minute AMRAP: Row 250/200 m Max Effort Med Ball Cleans (20/14) Rest 2:30 minutes Score is max reps med ball cleans.

Sunday 180805 – Beginner

Strength No No No Deadlifts 5×3, increasing *No Touch-n-Go, No Mix Grip, No Straps Conditioning 3 rounds for time: 600 m Run 15 Burpee Box Jump Overs (24/20)