Tuesday – November 21, 2017 (20171121)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 EMOM 21 minutes 10/8 Cal Row 10 Ball Slams 10 Lunges Level 2 EMOM 21 minutes 12/10 Cal Row 15 Ball Slams 10 Lunges Level 3 EMOM 21 minutes 15 Cal Row 15 Ball Slams 20/10 15 Lunges Level 4 Rx EMOM 21...

Monday – November 20, 2017 (20171120)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 5 rounds: 3 Deadlift 7 burpees over the bar   Rest 4 minutes, then:   5 Rounds: 3 Man Makers 7 DB Thrusters Level 2 5 rounds: 3 Deadlift 155/115 7 burpees over the bar   Rest 4 minutes,...

Friday – November 17, 2017 (20171117)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 3 or 4 Rounds for time: (there is no one in the 5:30AM class that should do less than 4 rounds.) Run 400 meters 30 box jump 30 Wallball shots Level 2 4 Rounds for time: Run 400 meters 30 box jump, 20/16...

Thursday – November 16, 2017 (20171116)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 Power Clean 3-3-3-3-3 Squat Clean 3-3-3-3-3 Level 2 Power Clean 3-3-3-3-3 Squat Clean 1-1-1-1-1 Level 3 Power Clean 3-3-3-3-3 Squat Clean 1-1-1-1-1 Level 4 Rx Power Clean 3-3-3-3-3 Squat Clean 1-1-1-1-1...

Wednesday – November 15, 2017 (20171115)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 100 Elevated Push ups for time Each time you take a break, do 20 Jump switch lunges Level 2 50 Push ups for time Each time you take a break, do 10 Jump switch lunges Level 3 100 Push ups for time Each...

Tuesday – November 14, 2017 (20171114)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 15-10-5 Hang Power Snatch Box Jump Jumping Pull ups Level 2 15-10-5 Hang Power Snatch 75/42 Box Jump 20/16″ 5 Pull ups Level 3 15-10-5 Hang Power Snatch 95/63 Box Jump 24/20″ Pull up Level 4...