Friday – August 9, 2019 (20190809)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 20 z-press 30 CTB Pull ups 40 Toes to bar 50 Push ups 60 lunges 70 Sit ups 80 Double unders Level 2 20 Z-press 30 CTB Pull ups 40 Toes to bar 50 Push ups 60 lunges 70 Sit ups 80 Double unders Level 3 20...

Thursday – August 8, 2019 (20190808)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 5 rounds: 2 minutes: 5 Hang Power Clean Max Distance Row -1 minute rest- Level 2 5 rounds: 2 minutes: 5 Hang Power Clean 95/63 Max Distance Row -1 minute rest-   Level 3 5 rounds: 2 minutes: 5 Hang...

Wednesday – August 7, 2019 (20190807)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 WOD 1: 10-9-8-7-6-5-4-3-2-1 Bench Press 1-2-3-4-5-6-7-8-9-10 Burpees   WOD 2: 15-12-9-6-3 Ring Rows DB Push Press 30 Double unders   WODs Can be done in either order, coach will start a clock 2...

Tuesday – August 6, 2019 (20190806)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 4 rounds: 12 DB OH Walking Lunges 18 DB Step Ups 24 DB Front Squat Rest 2 minutes Level 2 4 rounds: 12 DB OH Walking Lunges 15/10 18 DB Step Ups 24 DB Front Squat Rest 2 minutes Level 3 4 rounds: 12 DB...

Monday – August 5, 2019 (20190805)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 Three rounds of: Wall-ball (Reps) Sumo deadlift high-pull (Reps) Box Jump, (Reps) Push-press, (Reps) Row (Calories) Rest Level 2 Three rounds of: Wall-ball, 14/10 (Reps) Sumo deadlift high-pull, 45/33...

Friday – August 2, 2019 (20190802)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 20 Minute AMRAP: 3 rounds of “Cindy” 3 Deadlift Level 2 20 Minute AMRAP: 1 round of “Cindy” 3 Deadlift 155/115 Level 3 20 Minute AMRAP: 3 rounds of “Cindy” 3 Deadlift...