Thursday – January 21, 2016 (20160121)

[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] [tabtext]Strategy[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

For Time

500m Row

30 Burpee knee raises

500m Row

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[tab]Level 2

For Time

500m Row

30 Burpee L-raises

500m Row

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[tab]Level 3

For Time

500m Row

30 Burpee toes to bar

500m Row

[/tab]

[tab]Level 4 Rx

For Time

500m Row

30 Burpee toes to bar

500m Row

* sub 7

[/tab]

[tab]Motivation

[/tab]

[tab]Strength

Power Cleans 15 minutes to hit a heavy double (at least 10 sets)

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[tab]Strategy

Burpee toes to bar…. do a burpee, jump up and do a toes to bar, repeat.

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

Get more Awesome:  hamstring/glute smashing

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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,