Beginner

Tuesday 191105 – Beginner

Strength Back Squat 5-5-4-4-2-2, building Partner Conditioning 12 minute AMRAP: 15 Russian Kettlebell Swings (24/16) 15 Wall Balls (20/14) Note: Alternate rounds with your partner.

Monday 191104 – Beginner

Strength A1. Dual Dumbbell Push Press 4×8, building A2. Single Arm Ring Row 4×8/side, building Conditioning 14 minute AMRAP: 3 Strict Pull Ups 6 Burpees 9 Box Jumps (24/20)

Sunday 191103 – Beginner

Strength Weighted Russian Step Up 4×8/side, building Conditioning 3 rounds for time: 10 Power Cleans (115/75) 20 Reverse Lunges (115/75) 30/25 Calorie Row Time Cap: 10 minutes

Thursday 191031- Beginner

Strength Every 1:30 minutes for 6 sets: 1 Power Snatch + 1 Overhead Squat with 3 second pause in bottom Rest Every 1:30 minutes for 6 sets: 1 Power Snatch + 1 Hang Squat Snatch Rest Every 1:30 minutes for… Read more »

Tuesday 191029 – Beginner

Strength A1. Dual Kettlebell Floor Press 4×10, building A2. Bent Over Supinated Barbell Row 4×10, building Conditioning 18 – 15 – 12 – 9 reps for time of: Calorie Row Burpee Over Erg Time Cap: 9 minutes

Monday 191028 – Beginner

Strength Back Squat 5×5, building Partner Conditioning 13 minute AMRAP: 10/side Single Arm Dumbbell Thrusters (50/35) 30 Ab-Mat Sit Ups 60 Double Unders Note: Partition reps as desired.

Sunday 191027 – Beginner

Strength Weighted Russian Step Up 4×8/side, building Conditioning 2 rounds of 3 minute AMRAP: 7 Step Ups 7 Hang Power Cleans (115/75) 7 Box Jump Overs (24/20) Rest 3 minutes