Wednesday – April 26, 2017 (20170426)

Level 1

9 Minute AMRAP:
9 Box Jumps
12 Push ups
15 KB Swing
Level 2

9 Minute AMRAP:
9 Box Jumps 20/16
12 Push ups
15 KB Swing 35/26

Level 3

9 Minute AMRAP:
9 Box Jumps 24/20
12 Dips
15 KB Swing 53/44
Level 4

5 Minute AMRAP:

9 Box Jumps 30/24
12 Ring Dips
15 KB Swing 70/53
Motivation

Strength

Deadlift 1 x 5 at 5/10 pounds heavier than last time

1 Power Clean and Jerk EMOM for 10 minutes at at least your 5RM Power Clean

Mobility:  Lacrosse Ball in hamstrings 100 reps per leg.

Don’t Stop Here

More To Explore

Thursday December 12th, 2019 (20191212)

Level 1 21-15-9 Deadlift (95/65#) Bench Press (65/44#) Bar Facing Burpees Level 2 21-15-9 Deadlift (135/95#) Bench Press (95/62#) Bar Facing Burpees Level 3 21-15-9

Tuesday December 10, 2019 (20191210)

Level 1 18 Minutes As Many Rounds as Possible 5 one arm Thrusters (L) into 10 Overhead Lunges (25/15#) 5 one arm Thruster (R) into