Monday
1.14.19

Skill
Spend 10-12 Minutes working through handstand progressions or headstand progressions. *After each set of handstand perform 3-5 reps of a strict pull-up variation

Conditioning
4 Rounds:
1:00 Bike Cals
:30 rest
1:00 Row Cals
:30 rest
1:00 Wall-Bals
:30 Rest

Athletes can start at any station in the workout.
Level 3- 20/14
Level 2- 20/14
Level 1- A weight that allows for at least :45 of work on wall-balls

Thursday
1.10.19

Warm-up
Hungry Hungry Hippos

Core
50 Plank pull-Throughs with Dumbbell each side
then
Tabata Side plank left
Tabata side plank right

Conditioning
4 Rounds, For Time:
20 KB Swings
7 Power Cleans
After each round perform 75 Double Unders
(16 Minute Time Cap)

Level 3- 53/36, 155/105
Level 2- 36/26, 115/85
Level 1- A weight that allows KB to be done unbroken, clean touch and go in 2-3 sets per round. Clean weight should be moderately challenging.

Wednesday
1.9.19

Strength/Power
Back Squat
Perform 3x3 with 87.5% of your 1Rm, then a single AMRAP set with 77.5% of your 1Rm. If you did not test your 1Rm on the Total day, perform 3x3 with a heavy load but just below maximal. Then, AMRAP with a weight you can perform around 10 reps with. If you did this last week simply add 10Lbs to your sets of 4, but now performing 3 reps instead. Add 10Lbs to your AMRAP set as well.

Conditioning
"Felix Baseline 1"
Check your scores from last time, beat them, and Have fun!
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.

Tuesday
1.8.19

Skill
Spend 15 Minutes working through skin the cat progressions.

Conditioning
EMOMx21 Minutes:
Min 1: 1 Round of DT
Min 2: X# of Toes to Bar
Min 3: Rest

Level 3- 135/95, 12 T2B Per Round
Level 2- 95/65, 10 T2B Per Round
Level 1- A weight that allows you to cycle the complex unbroken, and a number of T2B you can complete in no more than 2 sets.

Monday
1.7.19

Strength/Power
Bench Press
Perform 3x3 with 87.5% of your 1Rm, then a single AMRAP set with 77.5% of your 1Rm. If you did not test your 1Rm on the Total day, perform 3x3 with a heavy load but just below maximal. Then, AMRAP with a weight you can perform around 10 reps with. If you did this last week simply add 10Lbs to your sets of 4, but now performing 3 reps instead. Add 10Lbs to your AMRAP set as well.

Conditioning
In Partners: 12 Minute AMRAP:
Partner A Performs Overhead Squats
Partner B Performs 2 Round of Cindy (5 Pull-Ups 10 Push-Ups 15 Air Squats)
-Partners switch once 2 rounds of Cindy are completed, keep a running count of al overhead squats completed, this is your score.

Level 3- 115/85
Level 2- 95/65
Level 1- A weight that allows for the reps to be done in sets of 7-8 each time.