Monday – January 16, 2017 (20170116)

[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

20 Cal Bike

20 Power Clean and Jerk

20 Cal Bike

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[tab]Level 2

20 Cal Bike

20 Power Clean and Jerk 95/63

20 Cal Bike

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[tab]Level 3

20 Cal Bike

20 Power Clean and Jerk 125/83

20 Cal Bike

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[tab]Level 4

20 Cal Bike

20 Power Clean and Jerk 165/115

20 Cal Bike

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[tab]Motivation

We’re starting our “muscle endurance” strength cycle this week!

day 1 – Front squat

day 2- Press

day 3- Deadlift

day 4- Bench press

day 5- Back Squat

Everything is 10 EMOM for 5 minutes.

Do Day 1 on the first day this week that you come in (even if it’s friday!). This means that in order to do back squat on Friday you need to come in every day.

Pick an easy starting weight. The idea is to add weight every week, so give yourself room to grow!

Every lift except for back squat is from the floor.

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[tab]Strength

Day 1

10 Front squats EMOM for 5 minutes

Squats are from the floor.

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Mobility: Couch stretch 2 minutes/side. banded shoulder stretch 2 minutes/side

Don’t Stop Here

More To Explore

Monday July 6th, 2020 (20200706)

Level 1 3 rounds for time of: 20 Wall Balls, 14/10 lbs 20 Sumo Deadlift High-pulls, 44/33 lbs 20 Box Jumps, 16/12 in 20 Push

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,