Thursday – November 10, 2016 (20161110)

Level 1

5 Rounds:

5 Box Jumps from squat position

10 DB Lawnmower row/side

15 Sit ups

-30 Second Rest-

Level 2

5 Rounds:

5 Box Jumps from squat position 20/16

10 DB Lawnmower row/side 30/20

15 Sit ups

-30 Second Rest-

Level 3

5 Rounds:

5 Box Jumps from squat position 24/20

10 DB Lawnmower row/side 40/25

15 Sit ups

-30 Second Rest-

Level 4

5 Rounds:

5 Box Jumps from squat position 30/24

10 DB Lawnmower row/side 50/35

15 Sit ups

-30 Second Rest-

Tips & Tricks

Obviously the rest won’t be enough time to truly recover, use the time to compose yourself for the box jumps; make every rep beautiful.

Strength

Squat Snatch Heavy single; 90% 2 x 1

Get more Awesome:  Pigeon stretch 2 minutes per side 

Don’t Stop Here

More To Explore

Thursday December 12th, 2019 (20191212)

Level 1 21-15-9 Deadlift (95/65#) Bench Press (65/44#) Bar Facing Burpees Level 2 21-15-9 Deadlift (135/95#) Bench Press (95/62#) Bar Facing Burpees Level 3 21-15-9

Tuesday December 10, 2019 (20191210)

Level 1 18 Minutes As Many Rounds as Possible 5 one arm Thrusters (L) into 10 Overhead Lunges (25/15#) 5 one arm Thruster (R) into