Friday
11.30.18

Strength
Bench Press 5-4-3-2-1
Rep scheme is decreasing this week. Based off your 2's from last week, start around 80% of your 2RM for your first set of 5. If this was not done in either of the prior weeks, go by feel starting at a moderate weight and building towards a heavy single.

Conditioning
12 Minute AMRAP:
10 Push Jerks
10 Alternating DB Lunges (5 each leg)
*EMOM, beginning at 0:00 perform 5 T2B before beginning the rounds.

Level 3- 135/95, 50/35
Level 2- 95/65, 35/25
Level 1- A weight that allows at least 3 rounds done unbroken

Thursday
11.29.19

Strength/Power
Segment Snatch Pull + High Hang Snatch
10x1
1 rep every :60x10 Rounds. Pauses should occur 2" off the floor, just above knee, at power position, then snatch.

Conditioning
Partner Workout
For Time:
120 Wall-Balls (1 partner at a time, total reps between individuals)
120 Partner MB Sit-Ups (Both partners at same time, 60 sit-ups each person)
120 Calories Bike/Row (1 partner at a time, total reps between people)
(20 Minute Cap)

Wednesday
11.28.18

Strength/Power
Front Squats 5-4-3-2-1

Conditioning
"Felix Baseline 3"
For Time:
400M Run
20 Burpee Box Jumps
20 Thrusters

Level 3- 95/65
Level 2- 75/55
Level 1- A weight that makes the thrusters challenging but possibly unbroken at the end

This should be an all out sprint test, pick a weight that 20 thrusters at the end unbroken will be challenging but reasonable. Ensure athletes know they need to be pushing harder than usual on the run as they could lose a lot of time there.

Tuesday
11.27.18

Skill
Spend 10-15 minutes working on rope climb techniques. If proficient do these as an EMOM or practice legless.

Conditioning
2x5 Minute AMRAP, 2 Minute rest between
15 KB Swings
15 Goblet Squats
15 Push-Ups

Level 3- 53/36
Level 2- 36/26
Level 1- A weight allowing for unbroken sets of whichever KB movement is more difficult for you.

Monday
11.26.18

Warm-up
Snatch game

Strength/Power
Sumo Deadlift 5x3
If this was performed last week, look to increase by 20-25Lbs from your sets last week because the reps are decreasing. Focus on form and positions. If this was not done last week around 80% of your conventional deadlift is likely the correct weight range.

Conditioning
3 Rounds, For Time
100 Double Unders
14 Power Cleans
7 Bar Muscle-Ups
(12 Minute Time Cap)

Level 3- 135/95
Level 2- 95/65
Level 1- A weight that allows the cleans to be cycled in 3 sets or less. Muscle Ups Scaled to 7 Pull-Ups, C2B or any other variation that challenges the athletes pulling strength.