Friday – May 18, 2018 (20180518)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 Burpees Muscle ups Sprints Level 2 Burpees Muscle ups Sprints Level 3 Burpees Muscle ups Sprints Level 4 Rx Burpees Muscle ups Sprints Motivation Strength You’re Awesome Mobility: banded Shoulder...

Thursday – May 17, 2018 (20180515)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 5 rounds: 5 snatch 10 power clean 15 front squat Level 2 5 rounds: 5 snatch 65/42 10 power clean 15 front squat Level 3 5 rounds: 5 snatch 85/53 10 power clean 15 front squat Level 4 Rx 5 rounds: 5...

Wednesday – May 16, 2018 (20180516)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 500m Row At 4 minute mark begin: 15 minute AMRAP 5 Wall balls 5 Push up 5 Knee Raise 10 Wall balls 10 Push up 10 Knee Raise 15 15 15 Etc. At 22 minute mark begin: 500m Row Level 2 500m Row At 4 minute...

Tuesday – May 15, 2018 (20180515)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 300 Jump rope 50 Sit up 25 DB  push press 50 Sit up 300 Jump rope   Level 2 25 Double under or 300 jump rope 50 Sit up 25 pike push up 50 Sit up 25 Double under or 300 jump rope Level 3 70 Double under...

Monday – May 14, 2018 (20180513)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 AMRAP 20 mins: 5 Ring Rows 10 push ups 15 Squats Level 2 AMRAP 20 mins 3 pull ups 6 push ups 15 Squats Level 3 “Cindy” AMRAP 20 mins 5 pull ups 10 push ups 15 Squats Level 4 Rx...

Friday – May 11, 2018 (20180511)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 every 5 minutes for 4 rounds: 400m Run 20 DB Hang Power Snatch 5 burpees over the dumbell AMRAP pike push up Level 2 every 5 minutes for 4 rounds: 400m Run 20 DB Hang Power Snatch 30/15 5 burpees over...