Friday
11.16.18

Strength/Power
Hang snatch+Snatch
7 Rounds, 1 set of the complex every 90 seconds
Focus on dialing in the above knee position and feeling comfortable with the knees staying back.

12 Minute AMRAP
12-9-6
Overhead Squat
Ring Dip

Level 3- 95/65
Level 2- 75/55
Level 1- A weight that allows for unbroken squats in at least the first round. Scale dips to push-Ups or banded variations. Front Squat is also an acceptable sub.

Thursday
11.15.18

Warm-up
Cha Cha slide plank challenge

Strength/Power
Sumo deadlift 5x5
Base this off of your 1RM conventional, around 70-75%. You can build up across sets. If conventional is unknown use a weight that is challenging on reps 4/5 of the set, but not maximal

10 Minute EMOM
Min 1- :45 Max Pull-Ups
Min 2- :45 Max KB Swings

Level 3- 53/36
Level 2- 36/26
Level 1- A weight that allows for you to hold on to the KB at least 20 seconds at a time towards the end.

Wednesday
11.14.18

Strength/Power
Front Squat 5-4-3-2-1
Start the first set of 5 with 80% of 1RM, look to build up in weight across set. if 1RM was not tested, find a tough but reasonable weight for the first set and build for the other four.

Conditioning
Partner workout, for time:
50 toes-to-bars (total between partners)
40 synchro single-arm dumbbell snatches
50 Burpee Box Jumps (total between partners)
40 synchro single-arm dumbbell snatches
50 toes-to-bars (total between partners)
(17 Minute Cap)

L3- 50/35, 24/20
L2- 35/25, 24/20
L1- A weight that allows for sets of at east 10 reps on the snatch, and height for at least 5's on box jump over

Tuesday
11.13.18

Strength
Bench press 10-8-6-4-2
1Rm's are not known for this lift, use this time to build up towards a heavy double. The first set of 10 should be done at a moderate weight (3-4 reps left in the tank) then build up across sets until the set of 2 is near a max effort.

Conditioning
4 Rounds, For Time:
3 Rope Climbs
6 Cleans (Squat)
9 Handstand Push-Ups
(14 Minute Cap)

Level 3- 155/105
Level 2- 115/85
Level 1- A weight that allows the cleans to be done in 2 sets or less each round. Rope climb can be scaled to either 6 pull-Ups, 12 ring rows, or 4 Rope walk down/ups. Handstand push-Up scaled to Push-Ups, box HSPU, or 3 wall-walks

Monday
11.12.18

Warm-up
Coach’s game choice

Strength/Skill
Spend 10 minutes working on Muscle up progressions, Could be banded, jumping, bar or ring, strict pull-ups, dips, etc. Anything with carryover to the muscle up.

Conditioning
"Felix Baseline 1"
13 Minute AMRAP:
20 Wall-Balls
10 Devils Press

Level 3- 20/14, 35/25
Level 2- 14/10, 25/15
Level 1- Select a Weight That allows for constant movement. This is a pure conditioning test, so there should be no reason to stop because of load or muscle failure.

Going forward, we will no longer be utilizing entire test retest blocks. Instead, you will see appearances of 1RM lifts every 4-6 weeks, coupled with the usage of 5 Felix baseline workouts. Today we will be doing the first of them Get in here, have fun, and set a score to beat in a few months!