Monday – November 7, 2016 (20161107)

Level 1

30-20-10

Sit ups

Front Squat

KB Swing

Level 2

30-20-10

L-Raises

Front Squat 65/42

KB Swing 35/28

Level 3

30-20-10

Toes to Bar

Front Squat 75/53

KB Swing 44/28

Level 4

30-20-10

GHD situps

Front Squat 95/65

KB Swing 53/35

Tips & Tricks

Strength

Power Snatch Heavy single; 90% 2 x 1

Get more Awesome: Couch Stretch 2 minutes/side, foam roll glutes and quads

Don’t Stop Here

Level 1 16 minute As Many Rounds as Possible 2 Power Clean 15 Box Jump Overs (20/16″) 15 Hand Release Push Ups 15 Wall Ball

December 4, 2019 No Comments

Level 1 For Time: Buy in: 30 Burpees to 6 inch Target 30-20-10 Calorie Row Knee Raises Level 2 For Time: Buy in: 30 Burpees

December 3, 2019 No Comments

Level 1 Partner Workout Switch as needed -Hold Tall Plank. -100 KB Swings (26/18#) then -Superman Hold

December 2, 2019 No Comments