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...

Thursday – May 10, 2018 (20180510)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 21-15-9 Wall Balls Ball slams -Rest 5 minutes- “Annie” 40-30-20-10 jump rope (x3) Sit ups Level 2 21-15-9 Wall Balls 14/10 Ball slams 15/10 -Rest 5 minutes- 50-40-30-20-10 jump rope (x3) Sit...

Wednesday – May 9, 2018 (20180509)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 10 Power Clean 20 Toes to bar 10 Power Clean 20 Jumping pull ups 10 Power Clean 20 Toes to bar 10 Power Clean 20 Jumping pull ups 10 Power Clean Level 2 10 Power Clean 65/42 20 Toes to bar 10 Power Clean...

Tuesday – May 8, 2018 (20180508)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 5 rounds: 300m Row 15 push press 10 Burpees over the bar Level 2 5 rounds: 300m Row 15 push press 65/42 10 Burpees over the bar Level 3 5 rounds: 300m Row 15 push press 75/53 15 Burpees over the bar...

Monday – May 7, 2018 (20180507)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 Complete 6 rounds for time: 6 Thruster 9 Ring Rows 12 KB Swings Rest 60 seconds Do each exercise unbroken. For each broken set, count a 10 burpee penalty to be completed after the workout. Level 2...

Friday – May 4, 2018 (20180504)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 Complete three rounds of 1 minute at each station. Rest 1 minute between rounds. DB Thruster Power Snatch Box jump Push Press Row (Rest) Level 2 Complete three rounds of 1 minute at each station. Rest 1...