Wednesday – December 21, 2016 (12212016)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Tips & Tricks[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

Two rounds, each for score:

Tabata Squats

sets of 5 ring rows and 5 push ups  for four minutes

Rest 5 minutes

No rest between finishing T. squats and Ring Row/Push up complex. This is a 16-minute workout with rest at 8 minutes.

Two separate scores. Multiply lowest squat count for all eight intervals by the number of SETS of ring rows and push ups completed in four minutes for each round.

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[tab]Level 2

Two rounds, each for score:

Tabata Squats

sets of 5 ring rows and 5 push ups  for four minutes

Rest 5 minutes

No rest between finishing T. squats and Ring Row/Push up complex. This is a 16-minute workout with rest at 8 minutes.

Two separate scores. Multiply lowest squat count for all eight intervals by the number of SETS of ring rows and push ups completed in four minutes for each round.

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[tab]Level 3

Two rounds, each for score:

Tabata Squats

Sets of 5 Pullups and 5 dips for four minutes

Rest 5 minutes

No rest between finishing T. squats and pull-up/dip complex. This is a 16-minute workout with rest at 8 minutes.

Two separate scores. Multiply lowest squat count for all eight intervals by the number of SETS of pull-ups and dips completed in four minutes for each round.

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[tab]Level 4

Two rounds, each for score:

Tabata Squats

Muscle-up for four minutes

Rest 5 minutes

 

No rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes.

Two separate scores. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round.

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[tab]Tips & Tricks

They say that men will die for points….

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[tab]Strength

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Get more Awesome: 3 way shoulder stretch, couch stretch

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Friday May 29th, 2020 (20200529)

Level 1 200 meter run 20 KB Swings (26/18#) 200 meter run 20 Step Ups (16/12″) 200 meter run 10/10 single arm Push Press (26/18#)