Beginner

Sunday 191229 – Beginner

Strength A1. Bench Press 4×10, building A2. Weighted Strict Pull Ups 4×5, building Conditioning 2 rounds of 4 minute AMRAP: 8 Toes to Bar 16 Single Arm Hang Clean and Jerks (50/35) 32 Double Unders Rest 4 minutes

Saturday 191228 – Beginner

Strength Farmers Style Walking Lunges 4×7/side, building Conditioning For time, complete reps of: 12-9-6-3 Power Cleans (115/75) 15-12-9-6 Burpee Over Bar Time Cap: 9 minutes

Thursday/Friday 191226-27 – Beginner

Thursday 12/26 Strength A1. Strict Press 5×5, building A2. Single Arm Dumbbell Row 5×10/side, building Conditioning 3 rounds of 2:30 minute AMRAP: 7 Shoulder to Overhead (95/65) 7 Pull Ups 35 Double Unders Rest 2:30 minutes Friday 12/27 Strength A1…. Read more »

Tuesday 191224 – Beginner

“All I want for Christmas is Fitness” For time: 1 Wall Walk 2 Dumbbell Goblet Squats (50/35) 3 Wallballs (20/14) 4 Push Ups (Rx+ HSPU) 5 Snatches (95/65) 6 Pull Ups (Rx+ 3 Muscle Ups) 7 Calorie Row 8 Toes… Read more »

Monday 191223 – Beginner

Strength In 16 minutes to build to a heavy complex of: 1 Snatch Pull + Hang Squat Snatch + Overhead Squat Conditioning For time: 40/35 Calorie Row 30 Overhead Squats (75/55) 20 Burpees

Sunday 191222 – Beginner

Conditioning 30 minute alternating EMOM M1: 3 Deadlifts (275/185, Rx+315/225) M2: 10/8 Calorie Echo Bike M3: 10 Box Step Overs (Rx+ with Dumbbells, 50/35) M4: 10 Toes to Bar (Rx+ 5 Bar Muscle Ups) M5: Accumulate 30 seconds in Handstand

Saturday 191221 – Beginner

Strength Push Jerk: Find a 3 RM Conditioning 15 minutes of 30 seconds work, 30 seconds rest, alternating between stations: S1: Burpees S2: Dumbbell Box Step Up (24/20″, 50/35 lbs) S3: Double Unders

Tuesday 191217 – Beginner

Strength A. Max Chin Ups in 3 minutes B. Single Leg Contralateral Kettlebell Romanian 4×6-8/side, building Conditioning For time: 40 Toes to Bar 30 Deadlifts (185/125) 20 Pull Ups