Tuesday – July 17, 2018 (20180717)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 Every 4min x 5 300m Row 20 Elevated Push ups 25 (+10) Jump Rope Level 2 Every 4min x 5 300m Row 10/6 Push ups 50 (+25) Jump Rope Level 3 Every 4min x 5 300m Row 15/10 Push ups 25 (+25) Double unders...

Monday – July 16, 2018 (20180716)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 4 Rounds 10/8 Cal Bike 8 Hang P. Clean 6 Thrusters *Groups of 2-3 Follow The leader or alternating with a partner Level 2 4 Rounds 10/8 Cal Bike 8 Hang P. Clean 6 Thrusters #65/42 *Groups of 2-3 Follow...

Friday – July 13, 2018 (20180713)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 Death By Burpees Level 2 Death By Burpees Level 3 Death By Burpees Level 4 Rx Death By Burpees Motivation If you missed something this week, come in on Saturday and make it up!! Strength Snatch 1RM...

Thursday – July 12, 2018 (20180712)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 500m Row Sprint Max HSPU in 2 minutes or Max Handstand Hold or wall walk for distance from wall Level 2 500m Row Sprint Max HSPU in 2 minutes or Max Handstand Hold or wall walk for distance from wall...

Wednesday – July 11, 2018 (20180711)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 1000 meter row 50 Thrusters 30 Ring Rows Level 2 1000 meter row 50 thrusters 33/22 30 Ring Rows Level 3 “Jackie” 1000 meter row 50 Thrusters 45/33 30 pull-ups Level 4 Rx “Jackie”...

Tuesday – July 10, 2018 (20180710)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 T2B single max effort Strict Pull up/Pull up/banded pull up Max effort Dips/ringdips/pushups ME 500m Row Sprint Level 2 T2B single max effort Strict Pull up/Pull up/banded pull up Max effort...