Tuesday 11.13.18

Tuesday
11.13.18

Strength
Bench press 10-8-6-4-2
1Rm's are not known for this lift, use this time to build up towards a heavy double. The first set of 10 should be done at a moderate weight (3-4 reps left in the tank) then build up across sets until the set of 2 is near a max effort.

Conditioning
4 Rounds, For Time:
3 Rope Climbs
6 Cleans (Squat)
9 Handstand Push-Ups
(14 Minute Cap)

Level 3- 155/105
Level 2- 115/85
Level 1- A weight that allows the cleans to be done in 2 sets or less each round. Rope climb can be scaled to either 6 pull-Ups, 12 ring rows, or 4 Rope walk down/ups. Handstand push-Up scaled to Push-Ups, box HSPU, or 3 wall-walks

Monday 11.12.18

Monday
11.12.18

Warm-up
Coach’s game choice

Strength/Skill
Spend 10 minutes working on Muscle up progressions, Could be banded, jumping, bar or ring, strict pull-ups, dips, etc. Anything with carryover to the muscle up.

Conditioning
"Felix Baseline 1"
13 Minute AMRAP:
20 Wall-Balls
10 Devils Press

Level 3- 20/14, 35/25
Level 2- 14/10, 25/15
Level 1- Select a Weight That allows for constant movement. This is a pure conditioning test, so there should be no reason to stop because of load or muscle failure.

Going forward, we will no longer be utilizing entire test retest blocks. Instead, you will see appearances of 1RM lifts every 4-6 weeks, coupled with the usage of 5 Felix baseline workouts. Today we will be doing the first of them Get in here, have fun, and set a score to beat in a few months!

Friday 11.9.18

Friday
11.9.18

Strength/Power
Build to a 1 rep max push press

Conditioning
20 Minute AMRAP
20 Overhead Squats
20 T2B
20 Calories on the rower

Level 3- 95/65
Level 2- 75/55
Level 1- A weight that the overhead squat can be done in 2-3 sets even in the later rounds. No individual movement here should be extremely challenging, just smooth and consistent work.

Thursday 11.8.18

Thursday
11.8.18

Strength/Power
Build to a 1 rep max clean and jerk
Or, spend this time drilling technique of clean and jerk

Conditioning
For Time:
2 Rounds
20 Thrusters
20 Over Bar Burpees
(8 Minute Time Cap)

Level 3- 95/65
Level 2- 75/55
Level 1- A weight that lets you push for unbroken or near unbroken sets This should be a sprint style workout. Fast out of the gates from the start and there shouldn't be a reason to put the barbel down for 20 reps. Push through and finish this quickly.