Beginner

Tuesday 190423 – Beginner

Strength Deadlift 5×5, across (80% of 1 RM) Conditioning 4 rounds for time: 15 Russian Kettlebell Swings (24/16) 10 Pull Ups 25 Double Unders Time Cap: 8 minutes

Sunday 190421 – Beginner

Strength Dual Kettlebell Mixed Rack Reverse Lunge 3-4×8/side, building Conditioning 4 rounds of 30 seconds at each station, followed by 30 seconds rest: S1: Ski Jumps S2: No Push Up Burpee S3: Ab-Mat Sit Up S4: Row for Calories

Tuesday 190416 – Beginner

Strength Deadlift 5×5, across (77-78% of 1 RM) Partner Conditioning 5 rounds for time of: 800/650 m Row (400/325 each partner) Rest 1 minute Note: Row must be faster each subsequent round. Time Cap: 20 minutes

Monday 190415 – Beginner

Strength Tempo Front Squat (30X0) 4×8, building Conditioning 8 minute AMRAP: 2 Shoulder to Overhead (95/65) 2 Toes to Bar 4 Shoulder to Overhead (95/65) 4 Toes to Bar 6 Shoulder to Overhead (95/65) 6 Toes to Bar …

Sunday 190414 – Beginner

Strength Dual Kettlebell Mixed Rack Reverse Lunge 3×8/side, building Conditioning 20 minute alternating EMOM M1: 12 Alternating Dumbbell Snatches (AHAP) M2: 10/8 Calories Assault Bike M3: 10 Lateral Box Jump Overs (24/20) M4: 6-8/side Single Leg V-Ups M5: Rest

Monday 190408 – Beginner

Strength Tempo Front Squat (33X1) 5×5, building Conditioning 4 rounds of 2 minute AMRAP: 5 Hang Power Cleans (135/95) 10 Burpees 20 Air Squats 2 minutes Rest Note: Pick up where you left off each round.

Sunday 190407 – Beginner

Strength A1. Dual Barbell Suitcase Reverse Lunge 3×8/side A2. Lateral Box Jump Over 3×3-5/side Conditioning “Frenemy” 3 rounds for time of: P1: 15/12 Calorie Row P2: AMRAP Single Arm Overhead Walking Lunges (50/35)