Wednesday – September 12, 2018 (20180912)

[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

15-12-9-6-3

OHS

Burpee/Bar

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[tab]Level 2

15-12-9-6-3

OHS

Burpee/Bar

#45/22 x 2 rd

#55/32 x 2 rd

#65/42 x 1 rd

 

[/tab]

[tab]Level 3

15-12-9-6-3

OHS

Burpee/Bar

#65/33 x 2 rd

#85/53 x 2 rd

#115/73 x 1 rd

 

[/tab]

[tab]Level 4 Rx

15-12-9-6-3

OHS

Burpee/Bar

#75/55 x 2 rd

#95/65 x 2 rd

#135/80 x 1 rd

 

 

[/tab]

[tab]Motivation

 

 

[/tab]

[tab]Strength

Strict Pull up

5 x 50% + 1 to 2    :60-90s rest/set, leave 2 in reserve

Hollow/Arch + Pull up

 

EMOM

Snatch Complex

1 LH P. Snatch

1 LH P. Snatch + OHS

 

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

Mobility:30  Wall squats 

 

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Tuesday May 26th, 2020 (20200526)

Level 1 10 minute AMRAP  Start with 2 reps of each exercise, add two reps each round. Step Ups Elevated Push Ups Sit Ups Reverse