Friday – September 15, 2017 (20170915)

[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

“Fight Gone Bad”

3 Rounds, For Total Reps in 17 minutes

1 minute Wall Balls

1 minute Sumo Deadlift High-Pulls

1 minute Box Jumps

1 minute Push Press

1 minute Row

1 minute Rest

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[tab]Level 2

“Fight Gone Bad”

3 Rounds, For Total Reps in 17 minutes

1 minute Wall Balls 14/10

1 minute Sumo Deadlift High-Pulls 45/33

1 minute Box Jumps 16″

1 minute Push Press 45/33

1 minute Row

1 minute Rest

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[tab]Level 3

“Fight Gone Bad”

3 Rounds, For Total Reps in 17 minutes

1 minute Wall Balls (20/14 lbs)

1 minute Sumo Deadlift High-Pulls (75/55 lbs)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lbs)

1 minute Row

1 minute Rest

 

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[tab]Level 4 Rx

“Fight Gone Bad”

3 Rounds, For Total Reps in 17 minutes

1 minute Wall Balls (20/14 lbs)

1 minute Sumo Deadlift High-Pulls (75/55 lbs)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lbs)

1 minute Row

1 minute Rest

*275 or better

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[tab]Motivation

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[tab]Strength

Day 5 Is Overhead Squat, 10 EMOM for 5 minutes.

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Mobility: couch stretch 4 minutes/side

 

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Monday July 13th, 2020 (20200713)

Level 1 21 Thrusters, 33/22# 21 Burpee Jumping Pull-ups 15 Thrusters, 45/33# 15 Burpee Jumping Pull-ups 9 Thrusters, 65/45# 9 Burpee Jumping Pull-ups Level 2