Level 2: (20/16″)
Level 1: (8″/45lb plate), Box Mason Twists
Level 2: (75/55), Toes-Near-Bar
Level 1: Air Squats, V-ups/Box MOuntain Climbers, Box Burpees
Then 6 Rounds of:
20 Alternating Arm Dumbbell Snatch (50/35)
50′ Single Dumbbell Front Rack Walking Lunge
*25′, then turn around
*Dumbbell can be on either shoulder OR front racked in the middle
Level 2: (30/20)
Level 1: 25/15 KBS, 14 Box Step-ups
Level 2: (75/55), 30s DU practice
Level 1: Dumbbell Thrusters (25/15), Single Unders/15 Plate Speed Steps, Box Mountain Climbers
Level 2: (135/95), (14/10), banded pull-ups
Level 1: 15 KBS (25/15), unweighted mason twist, 6 banded pull-ups
Then AMRAP of:
25 Double Unders
20 Alt. Leg Lunges
10 Push-ups
Level 2:
Buy-in: 80 Shoulder Taps
*As vertical as possible shoulder taps (on the wall or vertical box pike)
30s Double Under Practice
Knees as-needed on push-ups
Level 1:
Buy-in: 50 Alternating arm seated DB press (20/10) (25 each arm)
30 Single Unders or 15 plate speed steps
Low Box Step-ups
Box/Bar Push-ups
Protein is essential for building muscle and aiding in recovery after a tough workout. It’s important to consume adequate amounts of protein both before and after your workout to ensure you’re getting all the necessary nutrients your body needs to build and repair muscle.
Protein helps to repair muscle tissue that has been damaged during exercise and helps to rebuild new muscle fibers. It also helps to reduce fatigue and soreness after a workout. It’s important to choose a high quality protein source that is rich in essential amino acids. Some great protein sources for post-workout recovery include lean meats, fish, eggs, dairy, and plant-based proteins such as quinoa and beans.
When it comes to athletes, the exact amount of protein they should eat each day depends on a variety of factors, such as their activity level, age, muscle mass, and overall health. Generally speaking, athletes should aim for 0.7-1 gram of protein per pound of body weight each day.
Interested in learning more about nutrition? Schedule a Nutrition Coaching Consultation.
Level 2: (30/20)
Level 1: (25/15)