Thursday October 17, 2019 (20191017)

Level 1

Every Minute for 10 Minutes

Even Minutes: 7-10 Banded Dips

Odd Minutes: 2 Clean High Pull, 1 Squat Clean

Rest 5 minutes:

Every Minute for 10 Minutes

Even Minutes: 4 and 4 One arm DB Thruster 

Odd Minutes: 5 High Box Jumps (24/20″)

Level 2

Every Minute for 10 Minutes

Even Minutes: 7-10 Banded Dips

Odd Minutes: 2 Clean High Pull, 1 Squat Clean

Rest 5 minutes:

Every Minute for 10 Minutes

Even Minutes: 4 and 4 One arm DB Thruster (35/20#)

Odd Minutes: 5 High Box Jumps (24/20″)

Level 3

Every Minute for 10 Minutes

Even Minutes: 7-10 Dips

Odd Minutes: 2 Clean High Pull, 1 Squat Clean

Rest 5 minutes:

Every Minute for 10 Minutes

Even Minutes: 4 and 4 One arm DB Thruster (40/30#)

Odd Minutes: 5 High Box Jumps (30/24″)

Level 4 Rx

Every Minute for 10 Minutes

Even Minutes: 7-10 Ring Dips

Odd Minutes: 2 Clean High Pull, 1 Squat Clean

Rest 5 minutes:

Every Minute for 10 Minutes

Even Minutes: 4 and 4 One arm DB Thruster (50/35#)

Odd Minutes: 5 High Box Jumps (30/24″)

Motivation

Keep it simple.  Intentionally do meaningful things.  Be awesome.

Strength

Strengthening Your Metabolic Conditioning

Row Work 

Week 2 of 6

6 Rounds

40 seconds Moderate Pace

20 seconds Easy Pace

 

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