Beginner

Saturday 180616 – Beginner

Strength Tempo Overhead Squats (32X1) 3×3-5, increasing Partner Conditioning 16 minute AMRAP: 30 Thrusters (95/65) 30 Hang Power Cleans (95/65) 30 Shoulder to Overhead (95/65) 30 Front Squats (95/65) 30 Deadlifts (96/65) *EMOM – 4 Burpees performed by both partners…. Read more »

Tuesday 180612 – Beginner

Partner Conditioning 6 rounds (total) for time of: 30 American Kettlebell Swings (24/16) 30 Sit ups (Partner to Partner w/ Med Ball Toss) (20/14) 30 Box Jumps with Step Down (24/20) 30 Med Ball Cleans (20/14) 30 Pull ups Only… Read more »

Sunday/Monday 180610-11 – Beginner

Strength Front Squats 6×2, increasing Note: Only two weeks until we test our 1 RM! If you haven’t been writing down your weights, it’s a great time to start (hint, hint). Conditioning 3 minute AMRAP: 7 Thrusters (95/65) 21 Lateral… Read more »

Saturday 180609 – Beginner

Skill Kipping Pull ups Partner Conditioning 24 minute AMRAP: 50 Double Unders 10 Pull Ups 20 Sit Ups 30 Air Squats Only one athlete working at a time. Partition reps as desired.

Tuesday 180605 – Beginner

Strength Find a 1 RM Push Press. Partner Conditioning 12 rounds for time: 10 American Kettlebell Swings (24/16) 5/Arm Kettlebell Push Press 5/Leg Goblet Reverse Lunge Alternate rounds with your partner. “Resting” partner holds a plank.

Sunday/Monday 180603-04 – Beginner

Strength Front Squats 6×3, increasing Note: We’ll be testing our 1 RM Front Squat on June 24th and 25th. Conditioning 2 minute AMRAP: Wall Balls (20/14) Rest 2 minutes 2 minute AMRAP: Wall Balls (20/14)

Saturday 180602 – Beginner

Strength A1. Bench Press (30X2) 4×6-8, increasing A2. 20-30 Second Handstand Hold Compare to 5/16/18. Conditioning “Marguerita” 50 rounds for time of: 1 Burpee 1 Push up 1 Jumping Jack 1 Sit up 1 Handstand

Thursday/Friday 180531-01 – All Levels

Thursday 5/31 Strength Deadlift 10-8-6-4-2, increasing Conditioning 16 minute alternating EMOM: Minute 1: 2-3 Wall Walks Minute 2: 10 Double Kettlebell Front Squats (2×24/2×16) Minute 3: 30 second Active Bar Hang (Rx+ Chest to Bar Hold 10-20 seconds) Minute 4:… Read more »