Friday
11.9.18

Strength/Power
Build to a 1 rep max push press

Conditioning
20 Minute AMRAP
20 Overhead Squats
20 T2B
20 Calories on the rower

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
11.8.18

Strength/Power
Build to a 1 rep max clean and jerk
Or, spend this time drilling technique of clean and jerk

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.

Wednesday
11.7.18

Compare scores to 9/5

Strength/Power
Deadlift 1 rep max

Conditioning
2,000/1750M Row, For Time
*This can also be done as a 5 Lap run, or 5/4.5K on the bike.
12 Minute cap on this segment. Make sure everyone notes times and scores.

Tuesday
11.6.18

Compare to 9/4
Strength/Power
Build to a 1 rep 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
11.15.18

Skill
Pistols, 15 min

Conditioning
12 Minute AMRAP:
6 Power Cleans
12 Ring Dips
24 Double Unders
*Compare to Sept. 3

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