Thursday – August 22, 2019 (20190822)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 7 Rounds: 5 Squats 10 Lunges 5 Jumping Squats 10 Jump switch Lunges -30 second rest- Level 2 8 Rounds: 5 Squats 10 Lunges 5 Jumping Squats 10 Jump switch Lunges -30 second rest- Level 3 10 Rounds: 5...

Wednesday – August 21, 2019 (20190821)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 AMRAP 10: 50 Jump Rope Max Z-Press Then 7 Rounds 10 elevated push ups shuttle Sprint rest 1 minute. Level 2 AMRAP 10: 20 Double unders or 50 Jump rope Max HSPU (pads) ((you can do this!)) Then 7 Rounds...

Tuesday – August 20, 2019 (20190820)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 3 Rounds: 500m Row 20 L-raises 20 Box Jump Level 2 3 Rounds: 500m Row 20 L-raises 20 Box Jump 20/16 Level 3 3 Rounds: 500m Row 20 Knees to Elbows 20 Box Jump 24/20 Level 4 Rx 3 Rounds: 500m Row 20 Toes...

Monday – August 19, 2019 (20190819)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 15-12-9 Power Snatch OHS -rest 3 minutes- 12-9-6 Squat Clean Push Press Level 2 15-12-9 Power Snatch 53/42 OHS -rest 3 minutes- 12-9-6 Squat Clean 95/65 Push Press Level 3 15-12-9 Power Snatch 85/73 OHS...

Friday – August 16, 2019 (20190816)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 15-12-9-6-3 Bar Row Dips KB swing   Abs: 3 Rounds: 30 second plank each side 15 Ab wheels  20 Dead bug toe touches Level 2 15-12-9-6-3 Bar Row Dips KB swing 35/26 Abs: 3 Rounds: 30 second plank each...

Thursday – August 15, 2019 (20190815)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 100-80-60-40-20 Jump Rope 5-4-3-2-1 Squat Clean Level 2 5 rounds: 50 jump rope 10-8-6-4-2 Double under 5-4-3-2-1 Squat Clean 95/63 Level 3 50-40-30-20-10 Double under 5-4-3-2-1 Squat Clean 135/85 Level 4...