Friday – August 17, 2018 (20180817)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 AMRAP 8 2-4-6-8-10… Push Jerk Knee raises Level 2 AMRAP 8 2-4-6-8-10… Push Jerk 65/42 L-Raises Level 3 AMRAP 8 2-4-6-8-10… Push Jerk 95/63 Toes to bar Level 4 Rx AMRAP 8...

Friday – August 3, 2018 (20180803)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 AMRAP 9 mins 3/3 3/6 3/9, 6/12 6/15 6/18, 9/21 9/24 9/27… Power Snatch Push ups Level 2 AMRAP 9 mins 3/3 3/6 3/9, 6/12 6/15 6/18, 9/21 9/24 9/27… Power Snatch 65/42 Pike push ups Level 3 AMRAP 9 mins 3/3...

Thursday – August 2, 2018 (20180802)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 3 Rounds 2 min ON/OFF 25/20 calorie bike 30/25 calorie row *every remaining calorie = 1 burpee during rest *:15s Transitions on/off bike and row *score = total burpees Level 2 3 Rounds 2 min ON/OFF 30/20...

Wednesday – August 1, 2018 (20180801)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1   3 Rounds 12 Ring Row 240m shuttle    2 rounds of 8 Jumping Pull up 160m shuttle   2 rounds of 4 Banded Pull up 80m Shuttle  *Carry sandbag or Wall ball **5 burpee penalty for every break, done at end...

Tuesday – July 31, 2018 (20180730)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 11 rounds: 5 Double KB Push Press 20 Jump Rope Level 2 11 Rounds: 5 Double KB Push Press 18/35 5 Double Unders Level 3 5 Double KB Push Press 44/28 5-10-15-20-25-30-25-20-15-10-5  Double Under Level 4 Rx...

Monday – July 30, 2018 (20180730)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 Every 4min x 4 rds 6 Squat Clean 9 Bar Facing Burpee 12  Cal Row Level 2 Every 4min x 4 rds 6 Squat Clean 9 Bar Facing Burpee 15/12  Cal Row   Rds 1 & 2 #65/42 Rds 3 & 4 #85/52 Level 3 Every...