Monday – April 10, 2017 (20170410)

Level 1

Complete as many rounds as possible in 12 minutes:

5 Push Presses

10 Push Ups

15 Box Jumps

Level 2

Complete as many rounds as possible in 12 minutes:

5 Push Presses @ 40% of body weight

10 Push Ups

15 Box Jumps 16″ box

Level 3

Complete as many rounds as possible in 12 minutes:

5 Push Presses @ 50/45% of body weight

10 Push Ups

15 Box Jumps 20/16″ box*

*Must land on box with hips above parallel

Level 4

Complete as many rounds as possible in 12 minutes:

5 Push Presses @ 65/55% of body weight

10 Push Ups

15 Box Jumps 20″ box*

*Must land on box with hips above parallel

Motivation

Strength

Bench Press 3 x 5 @ 5/2.5 pounds heavier than last week

(not heavier than your 5RM, that doesn’t make sense yet.)

Mobility: Calves smash and banded shoulder stretch.

Don’t Stop Here

More To Explore

Thursday December 12th, 2019 (20191212)

Level 1 21-15-9 Deadlift (95/65#) Bench Press (65/44#) Bar Facing Burpees Level 2 21-15-9 Deadlift (135/95#) Bench Press (95/62#) Bar Facing Burpees Level 3 21-15-9

Tuesday December 10, 2019 (20191210)

Level 1 18 Minutes As Many Rounds as Possible 5 one arm Thrusters (L) into 10 Overhead Lunges (25/15#) 5 one arm Thruster (R) into