[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
1 Minute Max Effort
Ring Rows
3 Minute AMRAP of:
15 Burpees
10 Push Press 55/35#
2 Minute Max Effort
Ring Rows
3 Minute AMRAP of:
15 Burpees
10 Push Press 55/35#
1 Minute Max Effort
Ring Rows
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[tab]Level 2
1 Minute Max Effort
Strict Pull-Ups
3 Minute AMRAP of:
15 Burpees
10 Push Press 75/45#
2 Minute Max Effort
Strict Pull-Ups
3 Minute AMRAP of:
15 Burpees
10 Push Press 75/45#
1 Minute Max Effort
Strict Pull-Ups
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[tab]Level 3
1 Minute Max Effort
Strict Pull-Ups
3 Minute AMRAP of:
15 Burpees
10 Push Press 115/75#
2 Minute Max Effort
Strict Pull-Ups
3 Minute AMRAP of:
15 Burpees
10 Push Press 115/75#
1 Minute Max Effort
Strict Pull-Ups
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[tab]Level 4 Rx
1 Minute Max Effort
Strict Pull-Ups
3 Minute AMRAP of:
15 Burpees
10 Push Press 115/75#
2 Minute Max Effort
Strict Pull-Ups
3 Minute AMRAP of:
15 Burpees
10 Push Press 115/75#
1 Minute Max Effort
Strict Pull-Ups
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[tab]Motivation
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[tab]Strength
Day 1 or 2
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[tab]Strategy
Today is a combination of a test day and a high intensity short max effort 3 minute AMRAPs. If you can even do one strict pull up then do pull ups. The other limiting factor will be the push press. Make sure it is a weight that you can do all 10 reps straight. Go steady on the Burpees. Remember it is only a three minute AMRAP. Level 3 & 4 you have to do a minimum of 2 rounds during each AMRAP and level 4 needs to do a minimum of 75 Pull Ups total. [/tab] [/tabcontent] [/tabs]
Buy Out – 500 Meter Row
