Friday
12.21.18

Strength/Skill
Spend 12-15 Minutes working on bar kipping mechanics for Pull-Up/T2B/Muscle Up.

Conditioning
For Time:
30 Calorie Row/
24 Calorie Bike
20 Overhead Squats
20 Pull-Ups
(7 Minute Cap)

Level 3- 95/65
Level 2- 75/55
Level 1- A weight to go unbroken and FAST on the thrusters. This is an all out sprint piece and should not have large breaks. Encourage athletes to sprint hard on the row/bike, since a lot of the time in this workout will be spent there. Pull-Ups should take no more than 4 sets with short rest.

Core/Finisher
Tabata Plank Hold
On the final :20 work interval, the class will have a competition to see who can hold their final plank longest. Hold until there is only one person left remaining.

Thursday
12.20.18

Strength/Power
Build to a 1RM Bench Press. Since this was not tested last week in the total but we will be using it going forward for our strength work it is important to have an accurate 1RM. Have fun with this!

Conditioning
21-15-9 (16 Minute Time Cap)
Power Snatch
Handstand Push-Up
Run 400M After each round

Level 3- 95/65
Level 2- 75/55
Level 1- A weight that lets you perform the 21 in no more than 3 sets.

Wednesday
12.19.18

Strength/Power
Deadlift
4x3 with 85% if you know your 1RM, then an AMRAP set with 75%.
-Do not push the AMRAP to true failure, keep form perfect.
-NO TOUCH AND GO REPS, all must reset on the ground.
-If you did not test your deadlift max then perform 4x3 with a challenging but not maximal weight then an AMRAP with something you believe you can achieve around 10 reps with.

Conditioning
3 Rounds:
1:00 DB Thrusters
1:00 Box Jumps
1:00 KB Swings
1:00 Rest

Level 3- 35/25, 53/36
Level 2- 25/15, 36/26
Level 1- A weight that you can move quickly for a full minute. This should be sprint stle work, 3 minutes of all out effort followed by a recovery period. Do not allow this to become slow or grinding.

Tuesday
12.18.18

Warm-up
The Pizza Game

Strength/Skill
Spend 12 Minutes practicing different pistol variations such as J-cup, post, box, banded, etc. If proficient work on weighted pistols and building load

Conditioning
3 Rounds:
12 Clean and Jerks
12 T2B
36 Double Unders
(14 Minute Time Cap)

Level 3- 135/95
Level 2- 95/65
Level 1- A weight to cycle the clean and jerk in no more than 3 sets each round.

Monday
12.17.18

Strength/Power
Back Squat
18 Minute Section: Perform 4x3 with 85% of your 1Rm, then a single AMRAP set with 75% of your 1Rm. If you did not test your 1Rm on the Total day, perform 4x3 with a heavy load but below maximal. Then, AMRAP with a weight you can perform around 10 reps with.

Conditioning
15 Minute AMRAP
20 Alternating DB Snatches
20 Wall-Ball Shots
20 Burpees

L3- 50/35, 20/14
L2- 35/25, 20/14
L1- A weight to perform snatches unbroken, wall-balls in shorter sets (10-10) with quick rest.