Monday
8.27.18

Strength/Skill
Pull-Up Test
3x Max Effort sets of Pull-Ups 
Rest exactly 1 minute between sets
-Level 3- C2B Pull-Ups. Your score is the total amount of pull-ups between all 3 sets.
-Aim to complete at least 15 reps in your first set, if you cannot then use a lower level of pull-up progression. 
-If you do not have kipping pull-ups or C2B pull-ups, use a band and perform strict reps for these sets.

14 minute AMRAP
9 Deadlift 185/125
12 Push-Ups
9 DB Front Squat 35/25
12 Push-Ups

Level 3- 225/155, 50/35
Level 2- 185/125, 35/25
​​​​​​​Level 1- A weight that lets you go unbroken for 2 rounds, scale push-up numbers as needed. *Check your scores and weights from the previous test week. Aim for a loading on all movements that lets you keep moving. None of these loadings should be challenging enough to require large breaks. Consistent, steady work in this one is the goal.

Friday
”Ernest”

Strength/Power
Pull-up

Use this time to practice your pull-up progressions. This can also be used for muscle up skill development, however only practice muscle ups if you have dialed in all forms of pull-ups including butterfly and butterfly C2B. Kipping skill practice is ideal here along with strict pull-ups for strength development. Try to spend half of the time on skill work and half on strength work.

WOD
1:00 on, :30 rest until completion:
3 Rounds:
12 Power Snatches
24/20 Calories Bike or Row
36 Double Unders

18 minute time cap (12 intervals)
Level 3- 95/65
Level 2- 75/55
Level 1- A weight to go unbroken on the first set of power snatch. Interval style workout but in a different format. Go hard from the start, aim to finish as much of the work in each window before the rest, then pick up where you left off until you complete your third round.

Thursday

STRENGTH/POWER
Deadlift

If you tested your 3RM, start at 85% of 3RM for these sets. Avoid bouncing the bar into the ground, ideally these would be reset every rep. If you did not test then pick a challenging weight for the first set that feels like an 80% (not maximal) effort.

For Time (15 Minute Time Cap)
50 DB Lunges (30 Each leg)
40 Alternating DB Snatches
30 DB Push Jerks
20 DB Squat Cleans
10 Muscle Ups

Level 3- 50/35
Level 2- 35/35
Level 1- Pick a weight that causes you to break up sets on the push jerk and lunges. This load should be challenging. Pick load based on weakest movement

"Gerrard"
Wednesday

STRENGTH/POWER
Back Squat

18 Minutes to build up to a heavy set of 20 reps. If you performed this in the last 3 weeks, attempt to beat your previous load by 5Lbs.

CONDITIONING

For Time: (10 Minute Time Cap)
21-15-9-6-3
Thrusters
T2B

Level 3- 95/65
Level 2- 75/55
Level 1- Pick a weight that lets you finish each set of thrusters in no more than 1 break (2 sets)

"Ross"
Tuesday

STRENGTH/POWER
Handstand Push-ups

Practice handstand push-ups and their progressions for 15 minutes.
If proficient perform a 12 Minute EMOM of :30 max rep HSPU :30 rest.

CONDITIONING

17 Minute AMRAP
10 Burpee Box Jumps
10 Overhead Squats
Rest :30 seconds

Level 3- 95/65
Level 2- 75/55
Level 1- A weight that allows for at least 4-5 rounds unbroken