Thursday – March 23, 2017 (20170323)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 5 rounds: 30 seconds Front Squat @ body weight – max reps Rest 60 seconds 30 seconds Bench Press @ body weight – max reps Rest 60 seconds 30 Seconds Bike Sprint (calories) Rest 60 seconds Level 2 5...

Wednesday – March 22, 2017 (20170322)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 12 minute AMRAP: 14 DB Plank Rows 7 DB Power Cleans 7 DB Push Press Level 2 12 minute AMRAP: 14 DB Plank Rows 30/15 7 DB Power Cleans 7 DB Push Press Level 3 12 minute AMRAP: 14 DB Plank Rows 40/25 7 DB...

Tuesday – March 21, 2017 (20170321)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 Complete as many rounds as possible in 10 minutes: 3 Power Snatch 6 Push ups 9 Knee Raises Level 2 Complete as many rounds as possible in 10 minutes: 3 Power Snatch 75/53 6 Ring Dips 9 L-raises Level 3...

Monday – March 20, 2017 (20170320)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 5 Rounds: 2 minute EMOM: 50 foot shuttle AMRAP Shoulder to overhead Rest 2 minutes Level 2 5 Rounds: 2 minute EMOM: 50 foot shuttle AMRAP Shoulder to overhead 75/53 Rest 2 minutes Level 3 5 Rounds: 2...

Thursday – March 16, 2017 (20170316)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 AMRAP 10: 300m Row 10 Ring Row 30 jump rope Level 2 AMRAP 10: 300m Row 3 pull ups 10 double under Level 3 AMRAP 10: 300m Row 3 strict pull ups 30 double under Level 4 AMRAP 10: 300m Row 3 strict CTB pull...