Monday – April 3, 2017 (20170403)

[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

5 minute AMRAP:

10 Front Squat

10 Push Ups

 

Rest 5 minutes…

 

5 minute AMRAP:

10 Back Squat

10 Ring Rows

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[tab]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)

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[tab]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

 

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[tab]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

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[tab]Motivation

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[tab]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)

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

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Friday May 29th, 2020 (20200529)

Level 1 200 meter run 20 KB Swings (26/18#) 200 meter run 20 Step Ups (16/12″) 200 meter run 10/10 single arm Push Press (26/18#)