Wednesday October 16, 2019 (20191016)

[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] [/tabcontainer] [tabcontent]

[tab]Level 1

3 Rounds:  1 Round every 3 minutes

8/6 Calorie Bike Sprint

10 Reverse Lunges 

15 Ring Rows

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[tab]Level 2

3 Rounds:  1 Round every 3 minutes

8/6 Calorie Bike Sprint

10 Reverse Lunges (25/15# Dumbells)

4/3 Pull Ups

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[tab]Level 3

3 Rounds:  1 Round every 3 minutes

10/8 Calorie Bike Sprint

10 Reverse Lunges (30/20# Dumbells)

10/8 Pull Ups

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[tab]Level 4 Rx

3 Rounds:  1 Round every 3 minutes

10/8 Calorie Bike Sprint

10 Reverse Lunges (35/25# Dumbells)

10/8 Strict Pull Ups

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[tab]Motivation

I have much to be grateful for.  I’m grateful for the understanding of others.  Tuesday we had a rare mishap where we weren’t ready for the 5:30 am class.  The class took it upon themselves to get started and make the most of the situation.  Thank you to Steph who was willing to drive in and open the gym up.  When I came in there was a lot of positive energy, for that I am very grateful.  It is a comfort to know we have support when we make mistakes.  This might be the most important support we could ever give.  

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[tab]Strength

10 Minutes

Every Minute on the Minute (EMOM)

2 Box Squats

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Monday February 24th, 2020 (20200224)

Level 1 Two scores (Times) 15-12-9 Knee Raises Thrusters (44/33#) rest 5 minutes 20 Jumping Negative Pull Ups Level 2 Two scores (Times) 15-12-9 Knee