Tuesday – September 18, 2018 (20180918)

Level 1

4 rounds

3min on/ 2min off

12 thrusters

300/250m Row

Max rep Knee Raises

Level 2

4 rounds

3min on/ 2min off

12 thrusters 65/42

300/250m Row

Max rep L-raises

Level 3

4 rounds

3min on/ 2min off

12 thrusters 75/53

300/250m Row

Max rep Toes to bar

Level 4 Rx

4 rounds

3min on/ 2min off

12 thrusters 95/65

300/250m Row

Max rep Toes to bar

Motivation

 

 

Strength

Back Squat 3 x 5 Deload, use week 1’s numbers (65%)

muscle up/pull up progressions (coaches choice)

Mobility: Couch stretch 4 min/side. 

 

Don’t Stop Here

More To Explore

Friday December 6th, 2019 (20191206)

Level 1 12 minute As Many Reps as Possible 1-1 2-2 3-3, and so forth Assisted Bar Dip Squat Snatch Technique Level 2 12 minute