Monday – January 7, 2019 (20190107)

[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

13 min AMRAP

3 Rounds of

14/12 Calorie Row

6 Hang Power Clean

14 Jumping Pull ups

6 Shoulder to overhead

Remaining time,

Max Cal Row

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[tab]Level 2

13 min AMRAP

3 Rounds of

14/12 Calorie Row

6 Hang Power Clean #65/53

6 pull ups

6 Shoulder to overhead

Remaining time,

Max Cal Row

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[tab]Level 3

13 min AMRAP

3 Rounds of

14/12 Calorie Row

6 Hang Power Clean #95/65

14 pull ups

6 Shoulder to overhead

Remaining time,

Max Cal Bike

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[tab]Level 4 Rx

13 min AMRAP

3 Rounds of

14/12 Calorie Row

6 Hang Power Clean #135/93

14 Chest to bar pull ups

6 Shoulder to overhead

Remaining time,

Max Cal bike

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[tab]Motivation

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[tab]Strength

20 Rep back squat (add 5/2.5 pounds)

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Mobility: couch stretch, hip smashing

Don’t Stop Here

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Monday July 13th, 2020 (20200713)

Level 1 21 Thrusters, 33/22# 21 Burpee Jumping Pull-ups 15 Thrusters, 45/33# 15 Burpee Jumping Pull-ups 9 Thrusters, 65/45# 9 Burpee Jumping Pull-ups Level 2