“Be happy, but never satisfied.” -Bruce Lee Level 1 5×3 3-Position Deadlift then 12 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Level 2 Strength Back Squat 3 set of 3 reps @ 70%, 75%, 80% 2 sets of 2 reps @ 85%, 90% Conditioning 2 minutes max reps Burpees 1 minute
To be the best, you have to beat the best. If you are the best, you have to be ready to defend your title at all times. Get ready for “The Queen/ King of the Hill”!!! Scores are posted on the board, 3-2-1 GO! Rules for the Queen/ King of the Hill 1. If
“Always do what you are afraid to do.” -Ralph Waldo Emerson Level 1 6×3 Bench Press then 10 Minute AMRAP 15 Wall Balls 100m Row Level 2 Strength Deadlift 3 sets of 5 reps @ 65%, 70%, 75% 2 sets of 3 reps @ 80%, 85% MetCon Front Squat @ 75/55 Hand Release Push Ups
“Whatever you are, be a good one.” -Abraham Lincoln When I say keep tension in your back, this is what I mean. Level 1 6×3 Back Squat then 9 Minute AMRAP 3 Burpees 3 Ball Slams 6 Burpees 6 Ball Slams 9 Burpees 9 Balls Slams etc. Level 2 Power Snatch 3 sets of 5
“If the red panda can do it, you can too!” -Santana Yturralde Level 1 8 Second Snatch then 500m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups 400m Run Level 2 Strength Push Press 3 sets of 5 reps @ 70%, 80%, 85% (of Press) Push Jerk 2 sets of 3
