Beginner

Saturday 180512 – Beginner

Strength Push Press 6×2, increasing Compare to 5/1/18. Conditioning For time: 4 rounds of 20 seconds work, 10 seconds rest (alternating between the 3 movements): 1. Right Side Plank 2. Left Side Plank 3. Sit ups Then… 1 Mile Run

Tuesday 180508 – Beginner

Skill Kettlebell Windmills Strength Bent Over Rows 4×6-8 (21X2) Conditioning 12 minute alternating EMOM: Minute 1 – Max Effort Row for Calories Minute 2 – Rest Minute 3 – Max Effort Single Arm Kettlebell Push Press (30 seconds per arm)… Read more »

Sunday/Monday 180506-07 – Beginner

Strength Front Squats 6×4, increasing Partner Conditioning “You Go, I Go #10” 7 rounds (each) for time: 4 Hang Squat Cleans (115/85) 8 Front Rack Reverse Lunges (total) 10 Push ups Note: Alternate full rounds with your partner; each person… Read more »

Saturday 180505 – Beginner

Strength Deadlift 3×5, increasing Conditioning 7 rounds for time: 14 Deadlifts (95/65) 7 Burpees over the bar Time Cap: 20 minutes. Alternate rounds with your partner; each person will do 7 rounds.

Tuesday 180501 – Beginner

Strength Push Press 6×2, increasing Compare to 4/17/18. Conditioning 12 minute alternating EMOM: Minute 1: 12 Shoulder to Overhead (96/65) Minute 2: 6-10 Toes to Bar Minute 3: Max Effort Double Unders Minute 4: Rest

Sunday/Monday 180429-30 – Beginner

Strength Front Squats 6×4, increasing Compare to 4/22-4/23/18. Partner Conditioning 9 minute AMRAP: 7 Thrusters (95/65) 10 Wall balls (20/14) 5/leg Med Ball Front Rack Reverse Lunges (20/14) Partition reps as desired; one person working at a time.

Saturday 180428 – Beginner

Strength A1. Romanian Deadlift 4×8, increasing A2. 30 Second Hollow Hold (Scaled: Tuck Hold) Gymnastics Conditioning “Death by Pull Ups” With a continuously running clock do one pull up the first minute, two pull ups the second minute, three pull… Read more »