Friday – February 15, 2019 (20190215)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 30-20-10 push ups or banded Dips KB Swing H.P Clean Sit ups Level 2 30-20-10 Banded Dips KB Swing H.P Clean Sit ups Level 3 30-20-10 Dips KB Swing H.P Clean Sit ups Level 4 Rx 30-20-10 Ring Dips KB Swing...

Thursday – February 14, 2019 (20190214)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 6 rounds: 200m Row 16 Step ups 8 DB Push Press Level 2 6 rounds: 200m Row 16 Step ups 8 DB Push Press Level 3 6 rounds: 200m Row 16 Step ups 8 DB Push Press Level 4 Rx 6 rounds: 200m Row 16 Step ups...

Wednesday – February 13, 2019 (20190213)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 14 Min AMRAP 100 jump rope 15 L-raises 100 jump rope 15 DB Push Press Level 2 14 Min AMRAP 10 Double unders 15 L-raises 10 Double unders 15 DB Push Press 30+/20+ (if you can handle a heavier weight, do...

Tuesday – February 12, 2019 (20190212)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 4 rounds: 20 Power Snatch with plate 20 Walking lunges with plate 10 plate facing burpees Level 2 40 Power Snatch with plate 25/10 40 OHWL with plate 40 plate facing burpees 40 OHWL 40 Power Snatch Level...

Monday – February 11, 2019 (20190211)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 21-15-9 Thrusters Jumping Pull ups Level 2 21-15-9 Thrusters 65/42 12-9-6 Pull ups Level 3 “Fran” 21-15-9 Thrusters 95/65 Pull ups Level 4 Rx “Fran” 21-15-9 Thrusters 95/65 Pull...

Friday – February 8, 2019 (20190208)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 14 minute AMRAP 30 Cal bike buy in then as many rounds as possible of: 80ft Suitcase carry 4 OHS (or front squat) 8 burpees over the bar Level 2 14 minute AMRAP 30 Cal bike buy in then as many rounds as...