Friday
9.14.18

Strength/Power
Push press- Build to a 1RM Push-Press (15 Minutes), take plenty of warm up sets but keep the reps per set to a minimum building up.

Conditioning
​​​​​​​20 Minute AMRAP:
20 Overhead Squats
20 T2B
20 Calories

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
9.13.18

Strength/Power 1
Clean and Jerk- 15 minutes to build up to a 1RM. If technique is an issue spend this time performing technique work.

Strength/Power 2
Deadlift- Take your time building up towards this 1RM. Take plenty of warm up attempts.

Wednesday
9.12.18

Aerobic Test
2,000/1750M Row, For Time
*This can also be done as a 5 Lap run, or 5/4.5K on the bike. 10 Minute cap on this segment. Record your time.

Conditioning
3 Rounds:
20 Box Jump Overs
10 Power Snatches
(8 Minute Cap)

Level 3- 24/20, 95/65
Level 2- 24/20, 75/55
Level 1- A box height with no chance of missing that can be jumped over quickly. Weight should be unbroken. The focus in this workout needs to be on cycling quickly through reps.  Weight should be light enough that the focus is on speed.

Tuesday
9.11.18

Strength
Front Squat- Build to a max front squat

Conditioning
3 Rounds:
16 Front Rack Lunges (10 each leg)
16 Pull-Ups
16 Lateral burpees over the bar
​​​​​​​(13 Minute Time cap)

Monday
9.10.18

Strength/Skill
80 Alternating pistols, For Time
*Scale this as needed so that the test takes around 5-7 Minutes (7 minute time cap)
Boxes, J-Cups with bands or holding a counterbalance are all good scaling options. If you have RX pistols but not in this quantity, scale the reps first before the movement.

12 Minute AMRAP:
6 Power Cleans
12 Ring Dips
24 Double Unders

Level 3: 165/115
Level 2- 135/95
​​​​​​​Level 1- A weight that the power clean is challenging, but sets of 2-3 connected reps should be possible. Goal in this workout is for the clean to be a challenging weight. Dips should be smooth and broken into smaller sets. Scale with push-ups if necessary. Workout should not necessarily be a burner but more smooth/steady