Wednesday 9.26.18

Wednesday
9.26.18

Strength
Front Squat 5x3 (20 Minutes)
Start at 80-85% of 1Rm if tested. If not tested, start at a moderately challenging weight but it should feel like you have 2-3 reps left in the tank. If you did this rep scheme last week aim to add 5-10Lbs to all sets.

Conditioning
12 Minute AMRAP:
3 Deadlift
30 Double Unders
10 T2B

There are no prescribed weights or levels for this workout. Each individual should pick a weight that is challenging for them to complete 3 reps. If athletes know their 1RM, we are looking for roughly 80% of 1RM in this workout. The 3 deadlift may be broken into singles if needed for the later rounds.

Tuesday 9.25.18

Tuesday
9.25.18

Skill
Spend 15 Minutes working on Rope climb skills. If you are already proficient at rope climbs utilize this time to focus on legless work or becoming more efficient at your movement.

Conditioning
3 Rounds, For Time
30 MB Clean Wall-Balls
20 Calorie Row/Bike
10 Power Snatches
(18 Minute Cap)

Level 3- 115/85
Level 2- 95/65
Level 1- A weight that allows the snatches done in 2-3 sets each round, and wall-balls moved through quickly

On the Mb clean wall ball, every rep is taken from the floor, cleaned, then thrown to the target, the ball must touch the ground on each rep and be re-cleaned each time.

Monday 9.24.18

Monday
9.24.18

Strength
Every :90 for 6 rounds-
Perform 2 snatches
These snatches should be done with a weight that allows for development of movement quality and working towards the full snatch.

Conditioning
12 Minute AMRAP
3 Man-Makers
6 Pull-Ups
9 Box Jump Overs

Level 3- 50/35
Level 2- 35/25
Level 1- A weight that lets you do all 3 man-makers in a row on each round.

Friday 9.21.18

Friday
9.21.18

Strength
Pause Deadlift below the knee 4x3

Start at 75% of 1RM, if not tested start at a weight tat allows you to focus on positioning during the pause and not losign tension through the back.

Conditioning
10 Minute AMRAP
5 Push Press
7 Pull-Ups

Level 3- 135/95
Level 2- 115/85
Level 1- A weight that is challenging for the 5 push press. Towards the later rounds these may need to be broken up.

Thursday 9.20.18

Thursday
9.20.18

Strength
Front Squat 5x3
Start at 80-85% of 1Rm if tested. If not tested, start at a moderately challenging weight but it should feel like you have 2-3 reps left in the tank.

Conditioning
Every 3:00x4 Rounds
20 Alternating DB Snatches
20 Box Jump Overs
Max rep T2B in time remaining
(No rest between rounds)

Level 3- 50/35, 24/20
Level 2- 35/25, 24/20
Level 1- A weight that allows for fast, unbroken sets, scaling to knee raises or V-Ups for T2B