Friday
12.7.18

Strength/Skill/Power
Setment Clean Pull + High-hang Clean
10 Rounds, 1 rep every 60 seconds. Pauses should occur 2" off the floor, just above knee, at power position, then snatch.

Conditioning
9 Minute AMRAP:
8 Pull-Ups
16 Alternating DB Snatch

Level 3- 50/35, C2B Pull-Ups
Level 2- 35/25, standard pull-ups
Level 1- A weight to go unbroken first 2 rounds, scaling pull-ups to ring rows or bands

Thursday
12.6.18

Warm-up
Smack Game
then
1:00 couch stretch each side
1:00 pigeon stretch each side
1:00 bottom of squat hold with plate/KB
then
5 Minute aerobic primer :30 seconds on :30 off bike/row increasing intensity each round

Conditioning
"Felix Baseline 4"
30 Minute AMRAP
1K Row/2K Bike
30 Mb Cleans
30 Burpees
30 Kb Swings 53/36

Wednesday
12.5.18

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
4 Rounds, for time:
30 Double Unders
10 Handstand Push-Ups
10 Deadlifts

Level 3- 245/165
Level 2- 205/135
Level 1- A weight that allows for challenging sets of 10 on deadlift. HSPu can be scaled to 3-4 wall walks, push-ups or DB presses.

Tuesday
12.4.18

Warm-up
Rowling Game

Strength
Bench Press
5-4-3-2-1
If you performed this last week increase loading. Otherwise start at a weight that leaves roughly 2 reps left in the tank and build towards a heavy single.

Conditioning
For time:
21-15-9
Deadlift
Hang Power Clean
Push Jerk

Level 3- 135/95
Level 2- 95/65
Level 1- A weight that allows for moderate sets with short rest. Sprint style. This should be a very fast workout, focus on barbell cycling and pushing the intensity levels on this workout.

Monday
12.3.18

Skill
Handstands
Spend 10-15 minutes working on handstands- this could be handstand walking, handstand push-ups or any variation of the handstand that is challenging for you.

Conditioning
For time:
40-30-20-10
V-Ups
Back Squat
Run 200M After Each round
(17 Minute Time Cap)

Level 3- 115/85
Level 2- 95/65
Level 1- A weight that allows squats to be done without dropping the bar each set. If dropped, no more than 1 drop per round.