Experienced

Saturday 200104 – Experienced

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 (Rx+ Bar Muscle Ups) 10 Sit Ups

Friday 200103 – Experienced

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 (135/95) 7 Handstand Push Ups 30 Double Unders Note: Alternate rounds with your partner.

Thursday 200102 – Experienced

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 – Experienced

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 (28/20)

Sunday 191229 – Experienced

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