Tuesday – December 1, 2015 (20151201)

[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

“6-5-4-3-2-1 Test”

Complete as many reps as possible of:

6 min Row for Calories

5 min Burpee Box Jump Overs- can be facing or lateral

4 min Assault Bike for Calories

3 min Snatch

2 min jump rope

1 min Thrusters

Record all 6 scores separately.

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[tab]Level 2

“6-5-4-3-2-1 Test”

Complete as many reps as possible of:

6 min Row for Calories

5 min Burpee Box Jump Overs, 20/16 can be facing or lateral

4 min Assault Bike for Calories

3 min Snatch, 65/53

2 min double unders (!!!)

1 min Thrusters, 65/53

Record all 6 scores separately.

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[tab]Level 3

“6-5-4-3-2-1 Test”

Complete as many reps as possible of:

6 min Row for Calories

5 min Burpee Box Jump Overs, 24/20 – can be facing or lateral

4 min Assault Bike for Calories

3 min Snatch, 95/65

2 min Double Unders

1 min Thrusters, 95/65

Record all 6 scores separately.

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[tab]Level 4 Rx

“6-5-4-3-2-1 Test”

Complete as many reps as possible of:

6 min Row for Calories

5 min Burpee Box Jump Overs, 24/20 – can be facing or lateral

4 min Assault Bike for Calories

3 min Snatch, 135/95

2 min Double Unders

1 min Thrusters, 135/95

Record all 6 scores separately.

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[tab]Motivation

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[tab]Strength

Press 4 x 2 @ 91% 1 X AMRAP @91% (remember, the amrap set is the money maker)

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[tab]Strategy

Don’t game it.

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Get more Awesome:  Super Couch Stretch (hip flexors on wall or box)

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