Beginner

Monday 190902 – Beginner/All Levels

Holiday Schedule “Girls Only” From minutes 1-15, complete “Grace” For time: 30 Clean and Jerks (135/95) From minutes 15-30, complete “Helen” 3 rounds for time: 400 m Run 21 American Kettlebell Swings (24/16) 12 Pull Ups

Sunday 190901 – Beginner

Strength A. Rowing Technique B. 500 m Time Trial C1. Dual Kettlebell Cossack Squat 3×6-8/side C2. Single Arm Plank 3×20-30 seconds/side Conditioning 2 rounds for time: 30 Alternating Dumbbell Snatches (50/35) 30/25 Calorie Row Time Cap: 9 minutes

Tuesday 190827 – Beginner

Strength Tempo Overhead Squat (30X1) 5×5, building Conditioning “Death by Wall Ball” M1: 5 Wall Balls (20/14) M2: 6 Wall Balls M3: 7 Wall Balls etc…

Monday 190826 – Beginner

Strength A1. Push Press 4×6, building (attempt to match or beat heaviest weight lifted last week) A2. Elevator Pull Ups 4×3-5 (1 second pause top, middle, and bottom) Conditioning For time: 45 Pull Ups 45 Shoulder to Overhead (95/65)

Sunday 190825 – Beginner

Strength A1. Single Leg Lateral Jumps with 2 second Pause 4×3/side A2. Farmers Carry 4×50 m (AHAP) Conditioning 8 rounds for time: 8 No Push Up Burpee Kettlebell Deadlifts (24/16) 8 Goblet Alternating Reverse Lunges (24/16) Rest 30 seconds after… Read more »

Monday 190819 – Beginner

Strength A1. Push Press 5×5, building (attempt to beat heaviest weight lifted last week by 5lbs) A2. Tempo Strict Pull Ups (20X2) 5×5 Conditioning 10 rounds for time: 5 Push Ups 5 Toes to Bar 5 Plate Ground to Overhead… Read more »

Sunday 190818 – Beginner

Strength A1. Turkish Get Up 3×2/side with Odd Object A2. Reverse Lunge with Knee Lift with Dorsiflexion (2 second hold) 3×5-7/side Conditioning 15 minute alternating EMOM: M1: 10/8 Calories Echo Bike M2: 8/side Single Leg V-Ups (Rx+ 20/14) M3: 6-8/side… Read more »