Beginner

Monday 200106 – Beginner

Strength Back Squat 3×10, across Conditioning 5 rounds for time: 10 Hang Dumbbell Squat Cleans (50/35) 10 Alternating Dumbbell Box Step Ups 10 Dumbbell Sit Ups

Saturday 200104 – Beginner

Strength A1. Single Arm Dumbbell Front Rack Squat 4×7/side, building A2. Hanging Single Leg L-sit 4×15 seconds/side Conditioning 10 minute AMRAP: 10 Wall Balls (20/14) 5 Pull Ups 10 Sit Ups

Friday 200103 – Beginner

Strength A1. Muscle Clean 4×3, building A2. Half Kneeling Single Arm Bottoms Up Kettlebell Press 4×5-7/side, building Partner Conditioning 16 minute AMRAP: 5 Power Cleans (95/65) 7 Shoulder to Overhead (95/65) 30 Double Unders Note: Alternate rounds with your partner.

Thursday 200102 – Beginner

Team Workout For time: 100 Calorie Row 100 Hang Power Snatches (75/45) 100 Burpees 80 Calorie Row 80 Hang Power Snatches (95/65) 80 Burpees 60 Calorie Row 60 Hang Power Snatches (115/75) 60 Burpees 40 Calorie Row 40 Hang Power… Read more »

Monday 191230 – Beginner

Strength 16 minutes to build to a heavy complex of: 1 Power Snatch + 1 Hang Squat Snatch Conditioning 3 rounds for time: 30/25 Calorie Row (Time Cap: 2 minutes) 30 Air Squats 30 Russian Kettlebell Swings (24/16)

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