Thursday October 24, 2019 (20191017)

Level 1

Every Minute On the Minute for 12 minutes

Odd Minutes- 4 Banded Pull Ups

Even Minutes- 4 Over Head Squats, w/3 sec pause in bottom

Rest 3 min

Every Minute On the Minute for 12 minutes

Odd Minutes- 2 Wall Walks 

Even Minutes – 20 Russian Twist

Level 2

Every Minute On the Minute for 12 minutes

Odd Minutes- 2-4 Pull Ups

Even Minutes- 4 Over Head Squats, w/3 sec pause in bottom

Rest 3 min

Every Minute On the Minute for 12 minutes

Odd Minutes- 4 Hand Stand Kick Ups 

Even Minutes – 20 Russian Twist

Level 3

Every Minute On the Minute for 12 minutes

Odd Minutes- 4-8 Pull Ups

Even Minutes- 4 Over Head Squats, w/3 sec pause in bottom

Rest 3 min

Every Minute On the Minute for 12 minutes

Odd Minutes- 4-6 Hand Stand Push Ups (pad)

Even Minutes – 20 Russian Twist

Level 4 Rx

Every Minute On the Minute for 12 minutes

Odd Minutes- 4-8 Chest to Bar Pull Ups

Even Minutes- 4 Over Head Squats, w/3 sec pause in bottom

Rest 3 min

Every Minute On the Minute for 12 minutes

Odd Minutes- 4-6 Hand Stand Push Ups

Even Minutes – 20 Russian Twist

Motivation

 

Strength

Making Metabolic Conditioning your Strength

Rowing (5 Rounds)

1 Minute Row (Near Sprint)

2 Minute Rest

 

Don’t Stop Here

More To Explore

Monday November 18, 2019 (20191118)

Start and Replace all the Text Below Level 1 14 Minute AMRAP 20 Alt. Split Snatch 20 Knee Raises 20 Z Press Level 2 14

Friday November 15, 2019 (20191115)

Start and Replace all the Text Below Level 1 “Grace” 30 Clean & Jerk Something Challenging Level 2 “Grace” 230 Clean & Jerk 95/65# Level

Thursday November 14, 2019 (20191114)

Thursday November 14, 2019 (20191114) Level 1 For Time: 2,000 meter Row Level 2 For Time: 2,000 meter Row Level 3 For Time: 2,000 meter