Tuesday – February 14, 2017 (20170214)

Level 1

“The break up”

With a running clock…

1st Minute: 

Partner A: 1 Push Press

Partner B: 1 Burpee

2nd Minute:

Partner B: 2 Push Press

Partner A: 2 Burpees

Adding 1 push press and 1 burpee per minute until failure.

REST EXACTLY 5 MINUTES, THEN

“The Make up”

6 Rounds for time:

200m Run Together with med ball

14 Wall Balls 20/14 “Rainbow Style”

Level 2

“The break up”

With a running clock…

1st Minute: 

Partner A: 1 Push Press  75/53

Partner B: 1 Burpee

2nd Minute:

Partner B: 2 Push Press  75/53

Partner A: 2 Burpees

Adding 1 push press and 1 burpee per minute until failure.

REST EXACTLY 5 MINUTES, THEN

“The Make up”

6 Rounds for time:

200m Run Together with med ball

14 Wall Balls “Rainbow Style”

Level 3

“The break up”

With a running clock…

1st Minute: 

Partner A: 1 Push Press  95/63

Partner B: 1 Burpee

2nd Minute:

Partner B: 2 Push Press  95/63

Partner A: 2 Burpees

Adding 1 push press and 1 burpee per minute until failure.

REST EXACTLY 5 MINUTES, THEN

“The Make up”

6 Rounds for time:

200m Run Together with med ball

14 Wall Balls 20/14 “Rainbow Style”

Level 4

“The break up”

With a running clock…

1st Minute: 

Partner A: 1 Push Press  115/75

Partner B: 1 Burpee

2nd Minute:

Partner B: 2 Push Press  115/75

Partner A: 2 Burpees

Adding 1 push press and 1 burpee per minute until failure.

REST EXACTLY 5 MINUTES, THEN

“The Make up”

6 Rounds for time:

200m Run Together with med ball

14 Wall Balls 20/14 “Rainbow Style”

*If the ball is dropped add 500m row for each time.

Motivation

Strength

Day 1 is front squat

day 2 is press

Mobility:  Couch stretch 2 minutes/side w/ 3rd world squat 2 minutes after each side. 

Don’t Stop Here

More To Explore

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

Wednesday November 13, 2019 (20191113)

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