Wednesday October 23, 2019 (20191023)

[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

Tabata This

20 seconds on 10 off

6 consecutive rounds each of:

Air Squats

then

Hang DB snatch 

then

Dynamic Step Ups 

then

Elevated Pushups

then

10 rounds of side plank per side, alternating

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[tab]Level 2

Tabata This 

20 seconds on 10 off

6 consecutive rounds each of:

Air Squats

then

Hang DB snatch 30/20#

then

Dynamic Step Ups 16/12″

then

Elevated Pushups

then

10 rounds of side plank per side, alternating

[/tab]

[tab]Level 3

Tabata This 

20 seconds on 10 off

6 consecutive rounds each of:

Air Squats

then

Hang DB snatch 40/25

then

Dynamic Step Ups 20/16

then

Pushups

then

10 rounds of side plank per side, alternating

[/tab]

[tab]Level 4 Rx

Tabata This 

20 seconds on 10 off

6 consecutive rounds each of:

Air Squats

then

Hang DB snatch 50/35

then

Dynamic Step Ups 24/20

then

Pushups

then

10 rounds of side plank per side, alternating

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[tab]Motivation

 

[/tab]

[tab]Strength

Box Squats (Back Rack)

2 Reps Every minute for 12 min

[/tab] [/tabcontent] [/tabs]

 

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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