Monday – January 7, 2019 (20190107)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 13 min AMRAP 3 Rounds of 14/12 Calorie Row 6 Hang Power Clean 14 Jumping Pull ups 6 Shoulder to overhead Remaining time, Max Cal Row Level 2 13 min AMRAP 3 Rounds of 14/12 Calorie Row 6 Hang Power Clean...

Friday – January 4, 2018 (20190104)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 4 rounds for time: 400m Run 25 Wall balls 3 Snatch -2 minute rest- Level 2 4 rounds for time: 400m Run 25 Wall balls 14/10 3 Snatch 95/65 -2 minute rest-   Level 3 4 rounds for time: 400m Run 25...

Thursday – January 3, 2018 (20190103)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 15 min amrap 200/150m Row 3 Box jumps 6 Toes to bar 9 KB swing 36 jump rope Level 2 15 min amrap 200/150m Row 3 Box jumps 24/20 6 L-Raises 9 KB swing 35/26 6 Double unders   Level 3 15 min amrap...

Wednesday – January 2, 2018 (20190102)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 EMOM 20 mins 10 Banded Pull up 10 Front Squat 10 Push ups 10 Deadlift Level 2 EMOM 20 mins 5/3 Pull up 10 Front Squat 65/42 10 Banded Dips 10 Deadlift   Level 3 EMOM 20 mins 7 Pull up 10 Front Squat...

Monday – December 31, 2018 (20181231)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 Team Workout! 9AM Level 2 Team Workout! 9AM   Level 3 Team Workout! 9AM   Level 4 Rx Team Workout! 9AM Motivation Team Workout! 9AM   Strength Team Workout! 9AM   Mobility: drink a...

Friday – December 28, 2018 (20181228)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 400m Run 50 Jump Rope 40 Lunge 30 Sit ups 20 KB Swing 70/53 10 Burpee Pull ups 20 KB Swing 30 Sit ups 40 Lunge 50 Jump Rope 400m Run Level 2 400m Run 20 Double under 40 Lunge 30 Sit ups 20 KB Swing 10...