Thursday – April 4, 2019 (20190404)

[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

AMRAP30 in teams of 2

50 Calorie Row

6 Rounds of DT

6 Rounds of Mary

50 Calorie Bike

*split row/bike however

*alternate movements DT/Mary

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[tab]Level 2

AMRAP30 in teams of 2

50 Calorie Row

6 Rounds of DT

6 Rounds of Mary

50 Calorie Bike

#95/63

*split row/bike however

*alternate movements DT/Mary

[/tab]

[tab]Level 3

AMRAP30 in teams of 2

50 Calorie Row

6 Rounds of DT

6 Rounds of Mary

50 Calorie Bike

#115/73

*split row/bike however

*alternate movements DT/Mary

[/tab]

[tab]Level 4 Rx

AMRAP30 in teams of 2

50 Calorie Row

6 Rounds of DT

6 Rounds of Mary

50 Calorie Bike

#135/95

*split row/bike however

*alternate movements DT/Mary

[/tab]

[tab]Motivation

One round of “DT”:

12 Deadlift

9 H.P. clean

6 push jerk

 

One round of “Mary” (Scales):

5 HSUP (PADS) Pike push ups Push ups

10 Pistols (Banded)  single leg box squats

15 Pull ups Jumping Ring Rows

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[tab]Strength

 

Front Squat

3 x 5 @70% most recent 1RM

 

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

Mobility: 2 min couch stretch per side, 3 min lacrosse ball work in t-spine/upper back 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,