Beginner

Monday 190812 – Beginner

Strength A1. Push Press 5×5, building (attempt to beat heaviest weight lifted last week by 5-10lbs) A2. Tempo Strict Pull Ups (31X1) 5×5 Partner Conditioning 12 minute AMRAP: 21 Hang Power Cleans (95/65) 15 Shoulder to Overhead (95/65) 9 Pull… Read more »

Sunday 190811 – Beginner

Strength A1. Turkish Get Up 3×2/side A2. Goblet Reverse Lunge with Knee Lift with 3 second pause 3×5/side Conditioning For time: 1000/800 m Row 50 Single Arm Front Rack Walking Lunges (24/16) 25 Toes to Bar

Tuesday 190806 – Beginner

Strength Single Arm Front Rack Dumbbell Squat 4×5/side, building Conditioning 4 rounds of 2 minute AMRAP: 7 Hang Power Cleans (115/75) 7 Front Squats (115/75) 21 Air Squats Rest 2 minutes

Monday 190805 – Beginner

Strength A1. Push Press 5×5, building A2. Hanging Tempo Leg Raises 5×5-7 (31X1) Conditioning 10 rounds for time: 3 Strict Pull Ups 6 Burpees 9 Russian Kettlebell Swings (24/16) Time Cap: 12 minutes

Sunday 190804 – Beginner

Strength A1. Single Leg Kettlebell Circles 3×3 per side and direction A2. Slow Motion Reverse Lunges with Knee Lift 3×8/side Conditioning 12 minute AMRAP: 12 Alternating Dumbbell Snatches (50/35) 10 Alternating Dumbbell Box Step Ups (24/20) 10/8 Calorie Row