Monday – April 3, 2017 (20170403)

Level 1

5 minute AMRAP:

10 Front Squat

10 Push Ups

 

Rest 5 minutes…

 

5 minute AMRAP:

10 Back Squat

10 Ring Rows

Level 2

5 minute AMRAP:

5 Front Squat 75/53

10 Push Ups

 

Rest 5 minutes…

 

5 minute AMRAP:

5 Back Squat 75/53

3/1 Pull Up(s)

Level 3

5 minute AMRAP:

5 Front Squat 95/65

10 Dynamic Push Ups

 

Rest 5 minutes…

 

5 minute AMRAP:

5 Back Squat 95/65

5 Pull Ups

 

Level 4

5 minute AMRAP:

5 Front Squat 135/95

10 Dynamic Push Ups

 

Rest 5 minutes…

 

5 minute AMRAP:

5 Back Squat 135/95

5 CTB Pull Ups

Motivation

Strength

Front Squat 3 x 5

Do 5 pounds more than last time (if this is your first time do it at 80% of your 5RM)

Mobility:Chest Stretch 2 minutes/side, smash quads 2 minutes/side

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