Beginner

Tuesday 200121 – Beginner

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

Monday 200120 – Beginner/All Levels

Reminder: We have a holiday schedule on Monday and classes will be All Levels today! TBD Strength Experienced: Back Squat 5×5, across (2.5-5lbs heavier than last week) Beginner: Back Squat 3×10, across (2.5-5lbs heavier than last week) Conditioning 5 rounds… Read more »

Sunday 200119 – Beginner

Strength Strict Press 5×5+, building Note: + means you will complete max reps during your final set. Conditioning 3 rounds for time: 50 Double Unders 25 Push Ups

Saturday 200118 – Beginner

Gymnastics Skill 10 minutes of Kipping Practice Conditioning 5 minute AMRAP: 5 Toes to Bar 5 Box Jumps (24/20) 10 Air Squats Rest 5 minutes 5 minute AMRAP: 10 Wall Balls (20/14) 10/8 Calorie Row Rest 5 minutes

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