Friday – August 16, 2019 (20190816)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

15-12-9-6-3

Bar Row

Dips

KB swing

 

Abs:

3 Rounds:

30 second plank each side

15 Ab wheels

 20 Dead bug toe touches

[/tab]

[tab]Level 2

15-12-9-6-3

Bar Row

Dips

KB swing 35/26

Abs:

3 Rounds:

30 second plank each side

15 Ab wheels (scaled to wall)

 20 Dead bug toe touches

[/tab]

[tab]Level 3

15-12-9-6-3

Pull ups

Ring Dips

KB swing 53/35

 

Abs:

3 Rounds:

30 second plank each side

15 Ab wheels

 20 Dead bug toe touches

[/tab]

[tab]Level 4 Rx

15-12-9-6-3

CTB Pull ups

Ring Dips

KB swing 70/44

 

Abs:

4 Rounds:

30 second plank each side

15 Ab wheels

 20 Dead bug toe touches

[/tab]

[tab]Motivation

 

[/tab]

[tab]Strength

Bench Press 5 x 5

*do a set of strict pull ups after each set of bench.

[/tab] [/tabcontent] [/tabs]

 

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Thursday July 9th, 2020 (20200709)

Level 1 For time: 150 Kettlebell Swings, 26/18#  Level 2 For time: 150 Kettlebell Swings, 35/26#  Level 3 For time: 150 Kettlebell Swings, 53/35#  Level