Monday – March 4, 2019 (20190304)

[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

3 Rounds

12 DB F. Squat 

12 banded pull ups

12 DB Box Step Over

12 DB Power Clean

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[tab]Level 2

3 Rounds

12 DB F. Squat 20/15  

12 Pull-Up

12 DB Box Step Over 16″

12 DB Power Clean

[/tab]

[tab]Level 3

3 Rounds

12 DB F. Squat 40/25

12 Pull-Up

12 DB Box Step Over 20/16

12 DB Power Clean

[/tab]

[tab]Level 4 Rx

3 Rounds

12 DB F. Squat 50/35

12 C2B Pull-Up

12 DB Box Step Over 20/16

12 DB Power Clean

[/tab]

[tab]Motivation

 

[/tab]

[tab]Strength

Every :90s x 8

2 Tall Clean (Squat)

1 Hang Clean (Squat)

*Build For Quality

 

Back Squat

3×10

*build off 20 rep max

(this means if you ended the 20 rep progression at 115, you should do 3 sets of 10 reps at 115.)

*2-4 min rest/set

 

[/tab] [/tabcontent] [/tabs]

Mobility: banded shoulder work

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Tuesday May 26th, 2020 (20200526)

Level 1 10 minute AMRAP  Start with 2 reps of each exercise, add two reps each round. Step Ups Elevated Push Ups Sit Ups Reverse