Thursday – August 30, 2018 (20180830)

[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

On a Running Clock…

0:00-10:00

1-2-3-4-5-6-7-8-9-10

KB Swing

Burpee

 

10:00-22:00

Every 3min x 4rds

AMRAP2

10 Cal Row

Max Push-up on KB’s

-rest 1-

[/tab]

[tab]Level 2

On a Running Clock…

0:00-10:00

1-2-3-4-5-6-7-8-9-10

double KB Swing 18#  

Burpee

 

10:00-22:00

Every 3min x 4rds

AMRAP2

15/10 Cal Row

Max Push-up on KB’s

-rest 1-

[/tab]

[tab]Level 3

On a Running Clock…

0:00-10:00

1-2-3-4-5-6-7-8-9-10

Double KB Swing 26/18

Burpee

 

10:00-22:00

Every 3min x 4rds

AMRAP2

18/14 Cal Row

Max Push-up on KB’s

-rest 1-

 

[/tab]

[tab]Level 4 Rx

On a Running Clock…

0:00-10:00

1-2-3-4-5-6-7-8-9-10

Double KB Swing 35/26

Burpee

10:00-22:00

Every 3min x 4rds

AMRAP2

21/18 Cal Row

Max Push-up on KB’s

-rest 1-

[/tab]

[tab]Motivation

 

 

[/tab]

[tab]Strength

Close Bench Press 4 x 8-15

*add #5-10lbs

 

Strict Press 3 x 8-15

**add #5-10

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

Mobility: jefferson curls 3 x 10 w/ 5 second hang, couch stretch 3 x 1 min/side

 

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Saturday April 4th, 2020 (20200404)

Level 1 Accumulate 10 minutes of Jogging or walking. Every 2 minutes complete 20 Lunges (100 total) *The time it takes to do you lunges