Monday – October 30, 2017 (20171030)

[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

Quarter Gone Bad

Five rounds for total reps of:

Thrusters – 15 Seconds

Rest 45 Seconds

Ring Rows – 15 Seconds

Rest 45 Seconds

Burpees – 15 Seconds

Rest 45 Seconds

 

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[tab]Level 2

Quarter Gone Bad

Five rounds for total reps of:

75/53Thrusters – 15 Seconds

Rest 45 Seconds

pull-ups – 15 Seconds

Rest 45 Seconds

Burpees – 15 Seconds

Rest 45 Seconds

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[tab]Level 3

Quarter Gone Bad

Five rounds for total reps of:

95/65 lb Thrusters – 15 Seconds

Rest 45 Seconds

35/10 lb Weighted pull-ups – 15 Seconds

Rest 45 Seconds

Burpees – 15 Seconds

Rest 45 Seconds

[/tab]

[tab]Level 4 Rx

Quarter Gone Bad

Five rounds for total reps of:

135/95 lb Thrusters – 15 Seconds

Rest 45 Seconds

50/20 lb Weighted pull-ups – 15 Seconds

Rest 45 Seconds

Burpees – 15 Seconds

Rest 45 Seconds

 

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[tab]Motivation

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[tab]Strength

Front squat

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

Mobility:  couch stretch 2 minutes per side

 

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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,