by Coach Pat | Aug 3, 2015 | Burpees, Thrusters, Workout of the Day
Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength Strategy Level 1 100 Thrusters for time EMOM stop thrusters to do 1 burpee Level 2 100 Thrusters for time 65/42# EMOM stop thrusters to do 3 burpees Level 3 100 Thrusters for time 95/68# EMOM stop thrusters to do...
by Coach Pat | Jul 26, 2015 | Power Cleans, Row, Thrusters, Workout of the Day
Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength Strategy Level 1 5 Rounds: 15 Calorie row 5 Hang power cleans 5 Thrusters Level 2 5 Rounds: 15 Calorie row 5 Hang power cleans 85/63lbs 5 Thrusters 85/63lbs Level 3 5 Rounds: 15 Calorie row 5 Hang power cleans...
by Coach Pat | Jul 19, 2015 | Chest to Bar Pull Ups, Double Unders, Pull Ups, Thrusters, Workout of the Day
Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength Strategy Level 1 15-12-9 DB Thrusters 50# Ring rows 90 jump rope Level 2 15-12-9 DB Thrusters 25/15# pull ups 90 jump rope Level 3 15-12-9 DB Thrusters 35/25# pull ups 30 Double unders Level 4 Rx 15-12-9 DB...
by Justin Yee | Jul 16, 2015 | Pull Ups, Row, Rower, Thrusters, Workout of the Day
Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength Strategy Level 1 1000 meter row Thruster, 50 reps 30 Ring Rows Level 2 1000 meter row 33 pound Thruster, 50 reps 20 pull-ups Level 3 “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Level...
by Teri Bowen | Apr 2, 2015 | Run, Thrusters, Toes to Bar, Walking Lunges, Workout of the Day
Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength Strategy Level 1 500 meter Row *For Time Rest 3 minutes 10 Rounds of: 15 seconds Bike 15 seconds Rest *For Calories Level 2 500 meter Row *For Time Rest 3 minutes 10 Rounds of: 15 seconds Bike 15 seconds Rest *For...
by Teri Bowen | Mar 17, 2015 | Hang Power Snatch, Pull Ups, Row, Thrusters, Workout of the Day
Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength Strategy Level 1 1000 meter Row 50 Thrusters 30 Ring Rows Level 2 1000 meter Row 50 Thrusters, 45/33# 10/8 Pull Ups Level 3 “Jackie” 1000 meter Row 50 Thrusters, 45/33# 30 Pull Ups Level 4 Rx...
