Thursday – January 11, 2018 (20180111)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 10! Bench Press Burpees Level 2 10! Bench Press @60%/50% body weight Burpees Level 3 10! Bench Press @80%/65% body weight Burpees Level 4 Rx 10! Bench Press @100%/80% body weight Burpees Motivation We...

Wednesday – January 10, 2018 (20180110)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 3 rounds for time of: 50 Squats 7 ring row 7 dips 10 Hang power cleans Level 2 “Nasty Girls” 3 rounds for time of: 50 Squats 7 pull ups 7 dips (band ok) 10 Hang power cleans 85/53 Level 3 3...

Tuesday – January 9, 2018 (20180109)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 3 Rounds for Reps: Sit ups Crunch hold Kick outs Kick out hold Leg raise Leg raise hold Toes to bar Knee Raise hold Do the following exercises in the order shown for 30 seconds each. Rest 30 seconds...

Monday – January 8, 2018 (20180108)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 Time Trial: 2k Row Work out: 5 rounds: Each round is 1-2-3-4-5-6 of Ring Rows Level 2 Time Trial: 2k Row Work out: 5-10 rounds: Each round is 1-2-3-4-5-6 of pull ups get as high into this as you can each...

Friday – January 5, 2018 (20180105)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 5 rounds, E4MOM: 2 Deadlifts @ 90% of 5RM 5 broad jumps Then: 500m Row for time Level 2 5 rounds, E4MOM: 2 Deadlifts @ 90% of 5RM 5 broad jumps Then: 500m Row for time Level 3 5 rounds, E4MOM: 2...