Monday – March 11, 2019 (20190311)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 For Time/Load: 8 Minutes to complete 1-2-3-4-5-6-7-8 Bar Facing Burpee Double KB F. Squat -2 minute Rest- At minute 10 go for E2MOM 5 heavy singles of full clean within the 1st minute (rest the second...

Thursday – March 7, 2019 (20190307)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 “FLOW” 4 Rounds Every 2 Minutes 2min Bike (breathing through nose) 2min Row/Ski 2min 1rd “Cindy” with ring rows 2min 15 Box Jump 2min for: :20s Hollow Hold 20 sit ups   Level 2 “FLOW” 4 Rounds Every 2...

Wednesday – March 6, 2019 (20190306)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 EMOM 16 for total ring rows + L-raises AMRAP Ring Row 15 KB Swings AMRAP knee-raises Farmers Shuttle Level 2 EMOM 16 for total pull ups + Toes to bar AMRAP Pull ups 15 KB Swings 35/18 AMRAP Toes to bar...

Tuesday – March 5, 2019 (20190305)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 Every 4min x 4 for total Double unders 1 min MAX jump rope 10 Push Jerk 7 Burpee/Bar Level 2 Every 4min x 4 for total Double unders 1 min MAX DU’s 10 Push Jerk 65/42 7 Burpee/Bar Level 3 Every 4min...

Monday – March 4, 2019 (20190304)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 3 Rounds 12 DB F. Squat  12 banded pull ups 12 DB Box Step Over 12 DB Power Clean Level 2 3 Rounds 12 DB F. Squat 20/15   12 Pull-Up 12 DB Box Step Over 16″ 12 DB Power Clean Level 3 3 Rounds 12 DB...