Tuesday – April 4, 2017 (20170404)

[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] [/tabcontainer] [tabcontent]

[tab]Level 1

Complete 6 rounds:

1 Minute Assault or Row – Max Calories

1 Minute  KB Swings – 15 reps

*You have one minute to bike or row for calories. You have the second minute to perform 15 KB swings.

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[tab]Level 2

Complete 6 rounds:

1 Minute Assault or Row – Max Calories

1 Minute 35/26 lb KB Swings – 15 reps

*You have one minute to bike or row for calories. You have the second minute to perform 15 KB swings.

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[tab]Level 3

Complete 6 rounds:

1 Minute Assault or Row – Max Calories

1 Minute 53/44 lb KB Swings – 15 reps

*You have one minute to bike or row for calories. You have the second minute to perform 15 KB swings.

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[tab]Level 4

Complete 6 rounds:

1 Minute Assault or Row – Max Calories

1 Minute 70/53 lb KB Swings – 15 reps

*You have one minute to bike or row for calories. You have the second minute to perform 15 KB swings.

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[tab]Motivation

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[tab]Strength

Press 3 x 5

Do 5/2.5* (gentlemen/ladies*) pounds heavier than last time

*this means add a TOTAL of 2.5 pounds to the bar, meaning 1.25 on each side)

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Mobility: Lazy splits 4 minutes, lacrosse ball disco 2/side

Don’t Stop Here

More To Explore

Friday May 29th, 2020 (20200529)

Level 1 200 meter run 20 KB Swings (26/18#) 200 meter run 20 Step Ups (16/12″) 200 meter run 10/10 single arm Push Press (26/18#)