Beginner

Sunday 191215 – Beginner

Strength A1. Goblet Lateral Lunge 4×8/side, building A2. Single Leg Medicine Ball Tuck-Up 4×8-10/side Conditioning Complete 4 rounds of 2 minute AMRAP: 8 Hang Power Clean (75/55) 12 Alternating Front Rack Reverse Lunges 20 Double Unders Rest 2 minutes

Saturday 191214 – Beginner

Strength Complete 6 sets of the following Complex: 1 Push Jerk with 5 second pause in the catch + 2 Push Jerks Partner Conditioning 4 rounds for time: 20 Burpees 20 Hang Dumbbell Clean and Jerks (50/35) 40 Ab-Mat Sit… Read more »

Thursday/Friday 191212-13 – Beginner

Thursday 12/12 Strength Every 1:30 minutes for 6 sets complete 5 TNG Power Cleans, building Note: Match or beat last week’s heaviest weight lifted. Conditioning 15 minute alternating EMOM: M1: ME Echo Bike Calories M2: ME Box Jump Overs (24/20)… Read more »

Tuesday 191210 – Beginner

Strength A1. Snatch Grip Romanian Deadlifts 4×7, building A2. Commando Pull Ups 4×3-6/side Conditioning 8 minute AMRAP: 3 Strict Pull Ups 12 Hang Dumbbell Snatches (50/35) 24 Double Unders

Monday 191209 – Beginner

Strength Front Squat 7-5-5-3-2, building Conditioning Complete 3 rounds of 2 minute AMRAP: 5 Hang Power Cleans (115/75) 5 Thrusters 10/8 Calorie Row Rest 2 minutes

Sunday 191208 – Beginner

Strength A1. Rear Foot Elevated Goblet Split Squat 4×8/side, building A2. Parallette Tuck Hold 4 sets of 5-10 seconds shy of failure Conditioning 7 rounds for time: 1 Turkish Get Ups/side (24/16) 10 Alternating Reverse Goblet Lunges (24/16) 20 Russian… Read more »

Saturday 191207 – Beginner

Strength Complete 6 sets of the following Complex: 2 Push Presses with 2 second pause in the dip + 2 Push Jerks with 2 second pause in the catch Conditioning 10-1 reps for time: Deadlifts (135/95) Push Ups

Tuesday 191203 – Beginner

Strength A1. Dual Kettlebell Sumo Deadlifts 4×10, building A2. Chin Up, 4 sets of 2-3 reps shy of failure, beat last weeks reps Conditioning 20 minute alternating EMOM: M1: 5 Deadlifts (225/155) M2: 8-10 Strict Pull Ups M3: 10/8 Cal… Read more »