Wednesday – March 6, 2019 (20190306)

[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

EMOM 16 for total ring rows + L-raises

AMRAP Ring Row

15 KB Swings

AMRAP knee-raises

Farmers Shuttle

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[tab]Level 2

EMOM 16 for total pull ups + Toes to bar

AMRAP Pull ups

15 KB Swings 35/18

AMRAP Toes to bar

Farmers Shuttle

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[tab]Level 3

EMOM 16 for total pull ups + Toes to bar

2 sets of pull ups (try for 15 seconds on, 15 seconds off)

15 KB Swings 44/26

2  sets of T2B

Farmers Shuttle

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[tab]Level 4 Rx

EMOM 16 for total pull ups + Toes to bar

2 sets of pull ups (try for 15 seconds on, 15 seconds off)

15 KB Swings 53/35

2  sets of T2B

Farmers Shuttle

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[tab]Motivation

 

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[tab]Strength

Strict C2B Pull ups, pull ups, or banded pull ups. 3 sets

 

10-15 Min for:

1 P. Snatch (pause at knee)

1 P. Snatch (tempo)

3 S. Balance

 

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Mobility: hamstring stretch with banded distraction.

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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