Friday – June 28, 2019 (20190628)

[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

4 Rounds (not for time)

:20s Hollow

:20s Bicycles

:20s side plank/ea.

Then,

4 sets of: (for time)

250m ski/row

1 KB Front Rack down n back

[/tab]

[tab]Level 2

4 Rounds (not for time)

:20s Hollow

:20s Bicycles

:20s side plank/ea.

Then,

4 sets of: (for time)

250m ski/row

1 KB Front Rack down n back 

[/tab]

[tab]Level 3

4 Rounds (not for time)

:20s Hollow

:20s Bicycles

:20s side plank/ea.

Then,

4 sets of: (for time)

250m ski/row

1 KB Front Rack down n back 53/35

[/tab]

[tab]Level 4 Rx

4 Rounds (not for time)

:20s Hollow

:20s Bicycles

:20s side plank/ea.

Then,

4 sets of: (for time)

250m ski/row

1 KB Front Rack down n back 70/44

[/tab]

[tab]Motivation

 

[/tab]

[tab]Strength

Strict Pull Ups 4 x Max Rep

Bent Over Row 4 x 8+

Barbell Curls 4 x Crazy Eights

 

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

 

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Friday July 3rd, 2020 (20200703)

Level 1 Every 1 min for 10 mins, alternating between: 40 Jump Ropes 20 Kettlebell Swings, 26/18#  Level 2 Every 1 min for 10 mins,