Friday
9.28.18

Sprint Conditioning
For Time: (6 Minute Cap)
2 Rounds:
20 Thrusters
20 Hang Power Cleans

Level 3- 95/65
Level 2- 75/55
Level 1- A weight that allows you to move FAST, pausing or breaking thrusters cannot happen in this piece. Pick a weight that lets you sprint through the piece.

Aerobic Conditioning
EMOMx20 Minutes
Min 1: :40 seconds max burpees
Min 2: :40 Mountain Climbers
Min 3: 200M Run
Min 4: Rest

Thursday
9.27.18

Strength
Push Press 5x5
If tested 1RM, utilize 80% of your 1RM for all sets. If not tested, start at a challenging weight and use the same load ideally across all sets.

Conditioning
2x5 Minute AMRAP, 2 Minute Rest
Reps 2-4-6-8-etc.
Alternating Pistols
DB Snatches alternating

Level 3- 50/35
Level 2- 35/25
Level 1- A slightly more challenging weight than usual, should be more on the heavy side for these.

Wednesday
9.26.18

Strength
Front Squat 5x3 (20 Minutes)
Start at 80-85% of 1Rm if tested. If not tested, start at a moderately challenging weight but it should feel like you have 2-3 reps left in the tank. If you did this rep scheme last week aim to add 5-10Lbs to all sets.

Conditioning
12 Minute AMRAP:
3 Deadlift
30 Double Unders
10 T2B

There are no prescribed weights or levels for this workout. Each individual should pick a weight that is challenging for them to complete 3 reps. If athletes know their 1RM, we are looking for roughly 80% of 1RM in this workout. The 3 deadlift may be broken into singles if needed for the later rounds.

Tuesday
9.25.18

Skill
Spend 15 Minutes working on Rope climb skills. If you are already proficient at rope climbs utilize this time to focus on legless work or becoming more efficient at your movement.

Conditioning
3 Rounds, For Time
30 MB Clean Wall-Balls
20 Calorie Row/Bike
10 Power Snatches
(18 Minute Cap)

Level 3- 115/85
Level 2- 95/65
Level 1- A weight that allows the snatches done in 2-3 sets each round, and wall-balls moved through quickly

On the Mb clean wall ball, every rep is taken from the floor, cleaned, then thrown to the target, the ball must touch the ground on each rep and be re-cleaned each time.

Monday
9.24.18

Strength
Every :90 for 6 rounds-
Perform 2 snatches
These snatches should be done with a weight that allows for development of movement quality and working towards the full snatch.

Conditioning
12 Minute AMRAP
3 Man-Makers
6 Pull-Ups
9 Box Jump Overs

Level 3- 50/35
Level 2- 35/25
Level 1- A weight that lets you do all 3 man-makers in a row on each round.