Friday
11.23.18
Warm-up
Connect 4
Strength/Power
Sumo Deadlift 5x5
If this was performed last week, look to increase by 5-10Lbs from your sets last week. Focus on form and positions. If this was not done last week 70-75% of your conventional deadlift is likely the correct weight range.
Conditioning
10 Minute AMRAP:
8 Double KB Clean and Jerks
200M Run
Level 3- 53/36
Level 2- 36/26
Level 1- A weight that allows the first round of C+J to be done in one set, 2 sets ideally in the following rounds.
Thursday 11.22.18
Thursday
11.22.18
Happy Thansgiving!
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
For time:
50-40-30-20-10
Wall Balls 20/14#
Box Jumps 24/20"
Kettlebell Swings 53/35#
(40 minute cap)
Wednesday 11.21.18
Tuesday 11.20.18
Tuesday
11.20.18
Strength/Power
Hang clean + Clean + Jerk
1 set of the complex every :90 for 7 rounds
Focus on dialing in the above knee position and feeling comfortable with the knees staying back.
Conditioning
"Felix Baseline 2"
3 Rounds, For Time:
9 Power Snatch
15 C2B Pull-Ups
21 Calorie Bike/Row
(14 Minute Cap)
Level 3- 115/85
Level 2- 95/65
Level 1-A weight that allows for the barbell to cycled in no more than 3 sets each round. Pull-Ups should be done in 3-4 sets per round. COACHES NOTE: For today, Please record all times and scores on the board, encourage members to take a picture of their score along with how they scaled the workout to allow them to track going forward!
Monday 11.19.18
Monday
11.19.18
Strength
Bench Press 10-8-6-4-2
Aim to go heavier than last week if you performed this by 5-10Lbs. If this was not done, look to start the 10 at a weight that leaves 3-4 reps in the tank, and build towards a heavy double or near 2RM.
Conditioning
Partner Workout 15 Minute AMRAP, Alternating Rounds
7 Thrusters
10 Alternating DB Snatches
Level 3- 95/65, 50/35
Level 2- 75/55, 35/25
Level 1- A weight that allow for the thrusters and snatches to be done unbroken at least the first 4 rounds each. Partners may have different weights but aim t pair up in similar levels.