Friday
9.7.18

Skill
3 Cone Drill (L-Style)
3 Cone Drill (Straight Line Style)
Agility ladders (All footwork styles)

12 Minute AMRAP:
8 Deadlift
8 Ring Dips Level

3- 225/155, 12 ring dips per round
Level 2- 185/125
​​​​​​​Level 1- A weight that allows deadlifts to be done in no more than 2 sets throughout the workout. Ring dips may be modified to either prarallete dips, banded ring dips, or push-Ups

Thursday
9.6.18

Strength/Skill
Pistols
Spend 15 minutes working through pistol progression. Can be done via bands on J-cup, boxes, assisted with counterbalance, etc.

Conditioning
14 Minute AMRAP In Partners, Relay style (You go I go):
30 Double Unders
15 KB Swings

Level 3- 70/53
Level 2- 53/36
​​​​​​​Level 1- A weight that lets you do 15 reps unbroken for at least the first 3 rounds.

Wednesday
9.5.18

​​​​​​​Power
Seated box jump- 7x3
Pick a box height that sets your thigh right at parallel when seated. Focus on being explosive directly from your seated position. Build in height to a challenging box and stay there for your remaining sets.

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.

Tuesday
9.4.18

Strength
Pause Back Squat 4-3-2-1
Start your set of 4 with a load that is challenging but not maximal. The initial sets should all feel more or less like warm-ups towards the final heavy single. For those who know their 1RM standard squat start around 75%, or if you know your 20RM start at or slightly above that weight.

Conditioning
3 Rounds, for time:
3 Bear Complex (Clean, Front Squat, Shoulder to Overhead, Back Squat, Shoulder to overhead)
6 Muscle Ups
400M Run

(14 Minute Time Cap) 
Level 3- 155/105
Level 2- 115/85, C2B Pull-Ups
​​​​​​​Level 1- A weight that is challenging enough each bear complex can be done without putting the bar down, but needs to be heavy enough that multiple complexes cannot be done touch and go. Standard Pull-Ups/banded pull-ups or ring rows.

MONDAY
9.03.18
​​​​​​​
Skill
Spend 15 Minutes Practicing Rope climb techniques, for those who can already rope climb practice either legless or L-sit style climbs

Conditioning
With a partner, for time:
100 Push-Ups (Partner holds plank)
100 Box Jumps (Partner Holds air squat)
100 Front Squats (Partner holds front rack)
100 Pull-Ups (Partner holds Plate in "Gun Hold" position)

(20 Minute Cap)
Level 3- 115/85
Level 2- 95/65
Level 1- A weight that allows sets of 6-10 t be traded back and forth on squats