Beginner

Monday 190729 – Beginner

Strength In 15 minutes, build up to a 5 RM Strict Press for the day. Conditioning 2 rounds for time: 25 Pull Ups 25 Push Ups 50 Russian Kettlebell Swings (24/16) Time Cap: 15 minutes

Sunday 190728 – Beginner

Strength A. Find a 1 RM Turkish Get Up in 10 minutes. B. Find a Max Effort Ring Support Hold (Scaled: Box or Bar Support Hold) Conditioning 12 minute alternating EMOM: M1: 50 m Single Arm Overhead Carry (24/16) M2:… Read more »

Tuesday 190723 – Beginner

Strength Back Squat Waves 3-2-1, building 3-2-1, building Note: 2nd wave should be heavier than 1st wave. Partner Conditioning 20 minute AMRAP: 50/40 Calorie Row 50 Wall Balls (20/14) 50 Russian Kettlebell Swings (24/16) Note: Partition reps with your partner… Read more »

Sunday 190721 – Beginner

Strength A1. Ring Support Hold 3×10 seconds shy of failure A2. Hanging Strict Leg Raises 3×8-10 Conditioning 10 minute AMRAP: 10 Alternating Dumbbell Snatches (50/35) 5/side Single Arm Overhead Dumbbell Sit Ups 10 No Push Up Burpees

Tuesday 190716 – Beginner

Strength Back Squat: Find a heavy set of 15 reps for the day. Conditioning 10 rounds for time: 7 Goblet Squats (24/16) 9 Russian Kettlebell Swings (24/16) 12 Alternating Bodyweight Hands Behind Head Reverse Lunges

Monday 190715 – Beginner

Strength A. Strict Press 4×5, across at 75-78% of 1 RM B. Strict Press – Final set at 55% of 1 RM for max effort reps Conditioning 15 minute alternating EMOM: M1: 10 Dumbbell Floor Press (AHAP) M2: 10 Pull… Read more »

Sunday 190714 – Beginner

Strength A1. Ring Support Hold 3×30-40 seconds A2. Single Arm Overhead Kettlebell Carry High Knee Steps 3×10/leg, building Conditioning 30 seconds AMRAP followed by 30 seconds rest for 12 minutes: S1 – Single Arm Front Rack and Overhead Hold (2×24/2×16)… Read more »