[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
2:00 Max Effort Jump Rope
Then (no rest)
3:00 Max Effort, 20/14# (attempt as many as possible Unbroken- do not game plan)
Rest 2:00
3:00 Max Effort KBS 35/18# (attempt as many as possible Unbroken- do not game plan)
Then (no rest)
2:00 Max Effort Jump Rope
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[tab]Level 2
2:00 Max Effort Jump Rope
Then (no rest)
3:00 Max Effort Wall Balls, 20/14# (attempt as many as possible Unbroken- do not game plan
Rest 2:00
3:00 Max Effort KBS 44/26# (attempt as many as possible Unbroken- do not game plan)
Then (no rest)
2:00 Max Effort Double Unders
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[tab]Level 3
2:00 Max Effort Double Unders
Then (no rest)
3:00 Max Effort Wall Balls, 20/14# (attempt as many as possible Unbroken- do not game plan)
Rest 2:00
3:00 Max Effort KBS 53/35# (attempt as many as possible Unbroken- do not game plan)
Then (no rest)
2:00 Max Effort Double Unders
* To score as Level 3 you must complete the minimum standards of
200 or more Double Unders (Both rounds combined)
30 consecutive Wall Balls
30 consecutive KettleBell Swings
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[tab]Level 4 Rx
2:00 Max Effort Double Unders
Then (no rest)
3:00 Max Effort Wall Balls, 20/14# (attempt as many as possible Unbroken- do not game plan)
Rest 2:00
3:00 Max Effort KBS 53/35# (attempt as many as possible Unbroken- do not game plan)
Then (no rest)
2:00 Max Effort Double Unders
* To score as Level 4 you must complete the minimum standards of
300 or more Double Unders (Both rounds combined)
40 consecutive Wall Balls
40 consecutive KettleBell Swings
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[tab]Motivation
Call a family member or friend that you have not spoken to in a while.
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[tab]Strength
Hang Power Clean: 3 Every Minute for 10 minutes – Heavy
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[tab]Strategy
Today is a testing day. Keep in mind that the goal is to be working as much as possible. We should be able to do 30 Double unders in a row if we are considering Level 3 or 4. The wall balls should be at a weight where we can also do 30 straight. As seen below in parenthesis, your first attempt needs to be to do as many repetitions as possible in a row. Do not game plan this one. You may need to rest for 30 or more seconds after a really true max effort attempt. This also goes for the KettleBell swings. Pick a weight that you know you can swing for a while. I want you to be concerned most with how many Wallballs and Kettlebell swings you can do in a row. [/tab] [/tabcontent] [/tabs]
Buy Out – Mystery
