Beginner

Monday 200302 – Beginner

Strength Deadlift 5×5, across (2.5 – 5 lbs heavier than prior week) Conditioning 2 rounds for time 25 Box Jump Overs (24/20) 25 Hang Power Cleans (115/75)

Sunday 200301 – Beginner

Strength A1. Kipping Swings, 3 sets of max effort reps A2. Parallette Shoot Throughs 3×6-8 Conditioning 7 rounds for time: 10 Air Squats 10 No Push Up Burpees 10 Hang Dumbbell Snatch (50/35)

Saturday 200229 – Beginner

Strength A1. Single Arm Dumbbell or Kettlebell Rows, 3×10/side, across A2. Single Arm Dumbbell or Kettlebell Press 3×10/side, across Conditioning 15 minute AMRAP: 5 Pull Ups 10 Push Ups 30 Double Unders

Tuesday 200225 – Beginner

Strength Barbell Front Rack Split Squat 4×7/side, building Conditioning Complete 3 rounds of 2 minute AMRAP: 12 Toes to Bar 12 Alternating Goblet Reverse Lunges (24/16) Row for Calories with Remaining Time Rest 2 minutes

Monday 200224 – Beginner

Strength Deadlift 5×5, across (2.5 – 5 lbs heavier than last week) Partner Conditioning 12 minute AMRAP: 5 Hang Power Cleans (95/65) 5 Burpee Box Jump Overs (24/20)

Sunday 200223 – Beginner

Strength A1. Max Effort Bar Hang, 3 sets of 5-10 seconds shy of failure A2. Parallette Shoot Throughs 3×6-8 A3. Double Under Practice 3×60 seconds Conditioning 4 rounds for time: 10 Alternating Plank Kettlebell Drags 20 Alternating Single Leg V-Ups… Read more »

Saturday 200222 – Beginner

Strength A1. Single Arm Dumbbell or Kettlebell Rows, building to a heavy set of 10/side A2. Single Arm Dumbbell or Kettlebell Seated Press, building to a heavy set of 10/side Conditioning Complete 3 rounds of 40 seconds work, followed by… Read more »

Tuesday 200218 – Beginner

Strength Goblet Split Squat 4×7/side, building Conditioning 8 minute AMRAP: 10 Kettlebell Box Step Up (24/16) 10 Box Jumps (same height as step up) 40 Mountain Climbers