Monday – October 9, 2017 (20171009)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 20 minutes to complete as many rounds as possible of: 5 Ring rows 10 push ups 15 squats Level 2 20 minutes to complete as many rounds as possible of: 2 pull ups 10 push ups 15 squats Level 3...

Friday – October 6, 2017 (20171006)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 3 Rounds: 800m Run 1 Hang Snatch (or squat clean) 2 Low Hang Snatch 3 Snatch   Level 2 3 Rounds: 800m Run 1 Hang Snatch 95/65 2 Low Hang Snatch 3 Snatch Level 3 3 Rounds: 800m Run 1 Hang Snatch...

Thursday – October 5, 2017 (20171005)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 10-8-6-4-2 DB Hang Squat Clean Thruster Jumping Pull ups Push up Level 2 10-8-6-4-2 DB Hang Squat Clean Thruster 30/20 Jumping Pull up Wall Walk Level 3 10-8-6-4-2 DB Hang Squat Clean Thruster 40/25 Pull...

Wednesday – October 4, 2017 (20171004)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 EMOM 10 mins 8 Jump Switch Lunges AMRAP Jump Rope -Rest 5 minutes- EMOM 10 mins 8 Jumping Squats AMRAP Jump Rope   Level 2 EMOM 10 mins 10 Jump Switch Lunges AMRAP Double unders Rest 5 minutes EMOM...

Tuesday – October 3, 2017 (20171003)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 20 Minute AMRAP 5 Ring Row 10 Push ups 10 Sit ups 5 DB Press (heavy)   Level 2 20 Minute AMRAP 2 Pull ups 10 Push ups 10 Sit ups 2 Dips Level 3 20 Minute AMRAP 5 Pull ups 10 Push ups 10 Sit ups 5...

Monday – October 2, 2017 (20171003)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 5 rounds, 2 minutes each 3 Power Clean AMRAP Ball Slams -1 minute rest- Level 2 5 rounds, 2 minutes each 3 Power Clean 135/83 AMRAP Ball Slams 20/15 -1 minute rest- Level 3 5 rounds, 2 minutes each 3...