Friday
1.4.19

12 Minutes Steady
Down and back double KB Front rack carry
10 single leg RDL on each leg
20 Hollow Rocks

Conditioning
For Time:
12-9-6-3
Power Clean
Burpee Box Jump
Rest 2:00 and repeat
(8 Minute Cap per round, 18 Minute total cap including the rest time)

Level 3: 135/95, 24/20
Level 2- 95/65, 24/20
Level 1- A weight that lets you sprint through the power cleans, these should be quick intervals

Thursday
1.3.19

Strength/Power
Back Squat
Perform 3x4 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 3x4 with a heavy load but just below maximal. Then, AMRAP with a weight you can perform around 10 reps with. If you performed this last week, add 5Lbs to your AMRAP set from last week and attempt to match/beat your rep count.

Conditioning
From minutes 0-6
Run 400M
Row 500M
Max Overhead lunges in remaining time
From minutes 6-12
Run 400M
Row 500M Max front rack lunges in remaining time

Level 3- 95/65
Level 2- 75/55
Level 1- Empty barbell, or a weight that allows for sets of at least 10 reps at a time on the barbell based on the overhead lunge. Scale monostructural distances to a point that allows at least 1:30 on the barbell in the first interval.

Wednesday
1.2.19

Strength
Bench Press
Perform 3x4 with 80-85% 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 3x4 with a heavy load but just below maximal. Then, AMRAP with a weight you can perform around 10 reps with.

Conditioning
For Time: (14 Minute Time Cap)
100 Double Unders
75 Wall-Balls
50 Power Snatches
25 T2B

Level 3- 75/55, 20/14
Level 2- 55/45, 20/14
Level 1- A weight that allows for sets of snatches in 15-20 rep increments, wall-Balls done in sets of no less than fast 10's

Tuesday
1.1.19

Skill
Spend 12 Minutes working through double under progressions and variations, if proficient use this time to work on triple unders or other variations.

Conditioning
"Angie had a Break-Up"
5 Rounds:
20 Push-Ups
20 Pull-Ups
20 Sit-Ups
20 Air Squats
(24 Minute Cap)

Monday
12.31.18

Strength/Power
Deadlift 3x4 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 3x4 with a challenging but not maximal weight then an AMRAP with something you believe you can achieve around 8 reps with.

Conditioning
9 Minute AMRAP:
9 Front Squats
9 Shoulder to Overhead
9 Thrusters

Level 3- 95/65
Level 2- 75/55
Level 1- A weight that allows sets to be linked together and at least 5-7 reps to be done each time the bar is picked up