Tuesday – December 27, 2016 (12272016)

Level 1

2 rounds, Each for time

500m Row

40 Squats

30 Sit ups

20 Push ups

20 Ring rows

-4 minute rest-

 

Level 2

“Baseline x 2”

2 rounds, Each for time

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

-4 minute rest-

 

Level 3

“Baseline x 2”

2 rounds, Each for time

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

-4 minute rest-

*sub 6/7 on the first round.

 

Level 4

“Baseline x 2”

2 rounds, Each for time

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

-4 minute rest-

*sub 6/7 for each round

 

Tips & Tricks

 

Strength

 

Mobility: hip hinge work.

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Wednesday, November 13, 2019 (20191113) Level 1 5 Rounds: 60 seconds at each station: (5 Stations) 30 sec. Work 30 Sec Rest Max Reps 1: Front