Workouts for 11/19-11/24/2018

Monday, November 19

PLUMBING / ELECTRICITY

25 Min AMRAP of 5-10-15-20-25-30...:
DB Front Squats (Fit: 25/15#, RX: 35/20#)
Hang Power Clean + Push Press DB (Fit: 25/15#, RX: 35/20#)
Pistols (Fit: Assisted W/ Box or Rings/Column)
Strict Pullups (Fit: Ring Rows)

PLUMBING / VENTILATION

25s Highest Wattage Bike


Tuesday, November 20

*No yoga*

STRENGTH

5 Rep Max Back Squat

VENTILATION / PLUMBING

18-16-14-12-10-8:
Thrusters (Fit: 55/35#, RX: 75/55#)
American KB Swings (Fit: 44/26#, RX: 53/35#)
200m Run


Wednesday, November 21

STRENGTH

Strict Press:
2x8, 1x Max Reps (everyone starts here)
2x5, 1x Max Reps
2x3, 1x Max Reps
2 Minute Rest Between Sets

VENTILATION / PLUMBING

4 Rounds (60s Work, 30s Rest)
Calorie Bike
Single-Unders
Slam Balls (Fit: 30/20#, RX: 40/30#)
Situps


Thursday, November 22

*Happy Thanksgiving!! - 10a Class Only*

"The Gobbler"
For Time With Partner:
200m Run (Together)
100 Double-Unders (Fit: 300 Singles)
200m Run
100 Situps
200m Run
100 Pullups (Fit: Jumping Pullups)
200m Run
100 Wallballs (Fit: 14/10#, RX: 20/14#)
200m Run
100 Burpees (Fit: Bodybuilders)
200m Run
100 American KBS (Fit: 44/26#, RX: 53/35#)
200m Run
100 Second Plank (Together)
200m Run
100 Knees-2-Elbow (Fit: Hanging Knee Raises)


Friday, November 23

*10a Class Only*

For Time, Alternating Descending Ladder:
20-18-16-14-12-10-8-6-4-2 Calorie Row
10-9-8-7-6-5-4-3-2-1 Front Squats (Fit: 95/65#, RX: 135/95#, FB: 155/105#)


Saturday, November 24

VENTILATION / PLUMBING

4 Rounds For Time:
5 Burpee Pullups (Fit: Burpee Jumping Pullup)
10 Squat Cleans (Fit: 95/65#, RX: 115/75#)
15 Box Jump Overs (Fit: 20/16", RX: 24/20")
20 Sumo Deadlift High Pull (Fit: 95/55#, RX: 115/75#)

Cash-Out: 2000m Run

Workouts for 11/12-11/17/2018

Monday, November 12

SQUAT ENDURANCE

Fit: 12 Min EMOM:
Min 1: 12 Goblet Squats
Min 2: 12 Lunges

RX: 3x8 Bulgarian Split Squats

FB: 20 Rep Back Squat

VENTILATION / PLUMBING

"Armistice"
11 Minute AMRAP:
11 Power Cleans (Fit: 95/65#, RX: 135/95#)
11 Burpees Over Bar (Fit: Bodybuilders)
19 Deadlifts (Fit: 95/65#, RX: 135/95#)
18 Pullups (Fit: Jumping Pullups)


Tuesday, November 13

STRENGTH

Strict Press:
2x8, 1x Max Reps (everyone starts here)
2x5, 1x Max Reps
2x3, 1x Max Reps
2 Minute Rest Between Sets

VENTILATION / PLUMBING

2 Rounds For Time:
50 Double-unders (Fit: 150 Singles)
600m Run
20 Hang Clean & Jerk (Fit: 55/35#, RX: 75/55#)
750m Row
15 Toes-2-Bar (Fit: Hanging Knee Raises)
Rest 5 Minutes


Wednesday, November 14

CONDITIONING

3 Rounds For Time:
1 Min Max Toes-2-Bar (Fit: Hanging Knee Raises)
Rest 1 Min
1 Min Max Pushups
Rest 1 Min
1 Min Max Front Squats (Fit; 75/55#, RX: 95/65#, FB: 115/85#)
Rest 1 Min
1 Min Max Strict Pullups (Fit: Ring Rows)
Rest 1 Min

PLUMBING / VENTILATION

200m Sprint For Time


Workouts for 11/5-11/10/2018

Welcome to Level Method Mini-Retest Week!

In additional to regular WODs, you have the option to retest 1-3 levels of your choice. Don’t know what to retest? We recommend picking your lowest. Missed something last time or weren’t here? Pick the 3 you missed or are most interested in! Each day will be an option for a couple different levels. Watch out for the ones you want to target and join us for class that day!


Monday, November 5

LM Retest Options: Front Squat, Squat Endurance, Lactic Tolerance

SQUAT ENDURANCE

Fit: 12 Min EMOM:
Min 1: 12 Goblet Squats
Min 2: 12 Lunges

RX: 3x8/leg Bulgarian Split Squats

FB: 20 Rep Back Squat

VENTILATION / PLUMBING

3 Rounds For Time:
400m Run
21 Jumping Pullups
9 Burpees (Fit: Bodybuilders)


Tuesday, November 6

LM Retest Options: Upper Body Pull, Upper Body Push, Rings, Running, Rowing

STRENGTH

Strict Press: 2x8, 1x Max Reps
(Drop to sets of 5, then 3 if unable to complete any set)

VENTILATION / PLUMBING

3 Rounds: Keep a running clock, Start Every 3 Minutes
400m Run
500m Row

3 Rounds: Start at 21 Min Mark of Running Clock
1 Min Max Toes-2-Bar
30 Second Rest
1 Min Max Double Unders (Fit: Singles)
30 Second Rest


Wednesday, November 7

LM Retest Options: Kettlebell

PLUMBING / ELECTRICITY

3 Rounds On Running Clock:
@ 0:00, 9:00, 18:00
8 Ring Dips (Fit: Banded or Box, RX: No Weight, FB: Weighted)
1 Set Max Unbroken Pushups (Fit: Box Pushups) (Goal is 20+)
@ 3:00, 12:00, 21:00
8 Weighted Alternating Back Lunges w/KBs (Fit: 44/26#, RX: 53/35#)
1 Min AMRAP Jumping Lunges (Fit: Lunges)
@ 6:00, 15:00, 24:00
10 Strict Pullups (Fit: Banded or Ring Rows, RX: Unweighted, FB: Weighted)
20 Ring Rows

PLUMBING / VENTILATION

25s Highest Wattage On Bike


Thursday, November 8

LM Retest Options: Deadlift, Weightlifting, Upper/Lower Endurance

STRENGTH

3x8 Silent Sumo Deadlifts

VENTILATION / PLUMBING

2 Rounds: 2 Min Work, 1 Min Rest
Burpees (Fit: Bodybuilders to floor or 24/20" box)
Box Step-Ups (Fit: 20/16", RX: 24/20")
Calorie Row


Friday, November 9

LM Retest Options: Neurological & Core Endurance

VENTILATION / PLUMBING

3 Rounds:
2 Minutes Double-Under Practice
1 Minute Rest

5 Rounds For Time:
5 Power Cleans (Fit: 95/65#, RX: 135/95, FB: 185/135#)
15 Wallballs (Fit: 14/10#, RX: 20/14#)
200m Run

PLUMBING

6 Min AMRAP:
30 Situps
20s L-Sit Hold (Fit: Hanging Knee Raise Hold)


Saturday, November 10

CONDITIONING

30 Minute AMRAP:
10 Power Cleans (Fit: 55/35#, RX: 75/55#, FB: 95/65#)
15 Front Squats (Fit: 55/35#, RX: 75/55#, FB: 95/65#)
20 Burpees Over Bar (Fit: Bodybuilders)
25 Box Jumps (Fit: 20/16", RX: 24/20")

Workouts for 10/29-11/3/2018

Monday, October 29

SQUAT ENDURANCE

Fit: 12 Min EMOM:
Min 1: 12 Goblet Squats
Min 2: 12 Lunges

RX: 3x8 Bulgarian Split Squats

FB: 20 Rep Back Squat

VENTILATION / PLUMBING

15 Min AMRAP:
9 Burpees Over Bar (Fit: Bodybuilders)
12 Box Jumps (Fit: 20/16", RX: 24/20")
15 Hang Power Cleans (Fit: 55/35#, RX: 75/55#)
15 Push Press (Fit: 55/35#, RX: 75/55#)


Tuesday, October 30

STRENGTH

Strict Press:
2x8, 1x Max Reps
3x5, 1x Max Reps
3x2, 1x Max Reps
2 Minute Rest Between Sets
(everyone starts with 8 reps/set, if cannot complete 8 reps in a set, drop to 5 reps/set)

VENTILATION / PLUBMING

2 Rounds: Start Every 3 Minutes
400M Run
500M Row
2 Rounds:
2 Min Max Double Unders (Fit: Singles)
1 Minute Rest
2 Min Max Situps
1 Minute Rest


Wednesday, October 31

PLUMBING / ELECTRICITY

4 Rounds Not For Time:
16 Alternating Forward Barbell Lunges (HEAVY)
Rest 60s
12 Ring Rows (RX: tempo=2012)
Rest 60s
12 Dumbbell Presses
Rest 60s
12 Romanian Deadlifts 2010 Tempo
Rest 60s

PLUMBING / VENTILATION

30s Max Calorie Bike


Thursday, November 1

VENTILATION / PLUMBING

6 Rounds: 1 Min Work, 30s Rest
Burpees (Fit: Bodybuilders to floor or 24/20" box)
Box Step-Ups (Fit: 20/16", RX: 24/20")
Calorie Row


Friday, November 2

ELECTRICITY

A) 10 Minutes To Complete:
3 Rounds:
50 Single Unders
25 Double Unders (Fit: Attempts or Penguin Claps)

B) 10 Min AMRAP:
5 Pullups (Fit: Jumping Pullups)
10 Russian KBS (Fit: 35/26#, RX: 53/35#, FB: 70/53#)
15 Wallballs (Fit: 14/10#, RX: 20/14#)

SHORT STAMINA

3 Rounds For Time:
25 Situps
45s Plank Hold


Saturday, November 3

CONDITIONING

Partner Workout For Time: (35 Minute Timecap)
100 Toes-2-Bar (Fit: Hanging Knee Raises)
Run 200m
100 Wallballs (Fit: 14/10#, RX: 20/14#)
Run 200m
100 Russian KBS (Fit: 53/35#, RX: 62/44#)
Run 200m
100 Burpees (Fit: Bodybuilders)
Run 200m
Run 200m every time partners switch off.

Workouts for 10/22-10/27/2018

Monday, October 22

STRENGTH

3 Sets Ring Dips

CONDITIONING

40-30-20-10 For Time: (20 Minute Timecap)
Push Press (Fitness: 55/35#, RX: 75/55#, FB: 95/75#)
Front Rack Lunges
Slam Balls (Fitness: 30/20#, RX: 40/30#, FB: 50/40#)


Tuesday, October 23

STRENGTH

8-5-3 Front Squat

CONDITIONING

5 Rounds of 30s work, 20s Rest:
DB Snatch (Fitness: 40/25#, RX: 50/35#)
Burpee Box Jumps (Fitness: 20/16", RX: 24/20")
Double-Unders (Fitness: Single-Unders)
Wall Balls (Fitness: 14/10#, RX: 20/14#)


Wednesday, October 24

STRENGTH

3 Sets Pull-Ups

CONDITIONING

A) 3 Rounds For Time:
400M Run
15 Burpees (Fitness: Bodybuilders)
20 American KBS (Fitness: 44/26#, RX: 53/35#, FB: 62/44#)

B) Tabata Plank
1 Minute Rest
Tabata Hollow Rocks


Thursday, October 25

STRENGTH

5x5 Deadlift

CONDITIONING

8 Minute AMRAP:
8 Power Cleans (Fitness: 55/35#, RX: 75/55#, FB: 95/75#)
10 Jumping Pullups
6 Thrusters (Fitness: 55/35#, RX: 75/55#. FB: 95/75#)


Friday, October 26

CONDITIONING

30 Minute AMRAP:
20 Front Squats (Fitness: 55/35#, RX: 75/55#)
30 Jumping Lunges (Fitness: Reverse Lunges)
250M Row
30 Deadlifts (Fitness: 55/35#, RX: 75/55#)
15 Ring Rows
250M Row
10 Pushups (Fitness: Box Pushups)
15 Banded Tricep Pushdowns
250M Row


Saturday, October 27

CONDITIONING

For Time:
800m Run
5 Rounds of Cindy
600m Run
4 Rounds of Cindy
400m Run
3 Rounds of Cindy
200m Run

Cindy:
5 Pullups (Fitness: Ring Rows)
10 Pushups (Fitness: Box Pushups)
15 Air Squats

Workouts for 10/15-10/20/2018

Monday, October 15

STRENGTH

Ring Dip Work:
Fitness: 3x5 Box Dip Hold
RX: 3x5 Ring Dip Negatives
FB: 3x5 Weighted Ring Dips

CONDITIONING (25 Min Timecap)

4 Rounds For Time:
20 Deadlifts (Fitness: 65/45#, RX: 95/65#, FB: 135/95#)
30 Second Plank
20 Pushups (Fitness: Box Pushups
30 Second Plank
20 Ring Rows
30 Second Plank
20 Pistols (Fitness: Bulgarian Split Squat)



Tuesday, October 16

STRENGTH

8-5-3 Back Squat

CONDITIONING

4 Rounds of 40s work, 30s Rest:
KBS (Fitness: 44/26#, RX: 53/35#)
Burpees (Fitness: Bodybuilders)
Double-Unders (Fitness: Single-Unders)
Calorie Row


Wednesday, October 17

STRENGTH

Pullups:
Fitness: 3x5 Max Chin Over Bar Hold
RX: 3x5 Pullup Negatives
FB: 3x5 Strict Pullups

CONDITIONING

A) 10 Min AMRAP:
2 Rope Climbs (Fitness: Rope Climb Mod x2)
10 Box Jumps (Fitness: 20/16", RX: 24/20")
15 Wallballs (Fitness: 14/10#, RX: 20/14#)

B) 2 Rounds:
1 Minute Max Situps
30 Seconds Rest
1 Minute Max Toes-2-Bar (Fitness: Hanging Knee Raises)
30 Seconds Rest
1 Minute Hollow Body Hold
30 Seconds Rest


Thursday, October 18

CONDITIONING

2 Rounds of 12 Min AMRAP:

Cash in: 800M Run

In Remaining Time, AMRAP of:
15 Slam Balls (Fitness: 30/20, RX: 40/30, FB: 50/40#)
15 Power Cleans (Fitness: 55/35#, RX: 75/55#, FB: 95/75#)

Rest 4 Min


Friday, October 19

STRENGTH

4 Sets of 5 Tempo Overhead Squat @ 3330

CONDITIONING

15 Minute AMRAP:
100M Run
5 Box Stepups (Fitness: 20/16", RX: 24/20")
5 DB Snatches (Fitness: 35/20#, RX: 50/35#)
200M Run
10 Box Stepups (Fitness: 20/16", RX: 24/20")
10 DB Snatches (Fitness: 35/20#, RX: 50/35#)
400M Run
20 Box Stepups
20 DB Snatches
600M Run
30 Box Stepups
30 DB Snatches
800M Run
40 Box Stepups
40 DB Snatches
.... Continue adding 200m to each run and 10 reps to box & DB


Saturday, October 20

CONDITIONING

"Mini Miagi"

For Time ( 35 Minute Timecap):
30 Deadlift (Fitness: 95/65#, RX: 135/95#, FB: 155/105#)
30 Double KBS (Fitness: 44/26#, RX: 53/35#)
30 Pushups (Fitness: Box Pushups)
30 Clean and Jerk (Fitness: 95/65#, RX: 135/95#, FB: 155/105#)
30 Pullups (Fitness: Toe Spot)
30 KB Taters (Fitness: 44/26#, RX: 53/35#)
30 Box Jumps (Fitness: 20/16", RX: 24/20", FB: 30/24")
30 Wall Climbs
30 Knees To Elbows (Fitness: Hanging Knee Raises)
30 Double-Unders (Fitness: 90 Single-Unders)

Workouts for 10/8-10/13/2018

Monday, October 8

STRENGTH

Ring Dip Work:
Fitness: 3x5 Box Dip Hold
RX: 3x5 Ring Dip Negatives
FB: 3x5 Weighted Ring Dips

CONDITIONING

Alternating Ladder:
10-9-8-...-1 Pushups (Fitness: Bar Pushups)
1-2-3-...-10 Situps

Rest 2 Minutes

20-18-16-...-2 Jumping Lunges Alternating (Fitness: Jumping Squats/Air Squats)
1-2-3-4-...-10 Strict Pullups (Fitness: Banded Pullups/Toe Spot)


Tuesday, October 9

* Yoga 7:15p: Hamstring Week! *

* From Corinne: Strengthening and stretching your hamstrings can help reduce lower back pain. Your hamstring muscles will better support your back and pelvis while you move if the muscles are strong AND flexible. *

CONDITIONING

8 Rounds: (30 Secs Work/30s Rest)
Bike Or Row
Box Jumps (Fitness: 20/16", RX: 24/20")
Burpees (Fitness: Bodybuilders)
Wallballs (Fitness: 14/10#, RX: 20/14#)


Wednesday, October 10

STRENGTH

Pullups:
Fitness: 3x5 Max Chin Over Bar Hold
RX: 3x5 Pullup Negatives
FB: 3x5 Strict Pullups

CONDITIONING

A) 9 Min AMRAP:
5 Dumbbell Clean and Jerks (Fitness: 40/25#, RX: 50/35#)
10 Dumbbell Snatches (Fitness: 40/25#, RX: 50/35#)
15 Slam Balls (Fitness: 30/20#, RX: 40/30#, FB: 50/40#)

B) 21-15-9:
Situps
1 Minute Plank Between Sets


Thursday, October 11

CONDITIONING

10 Min AMRAP:
400M Run
10 Pullups (Fitness: Toe Spot)
20 Kettlebell Swings (Fitness: 44/26#, RX: 53/35#)

2 Minutes Rest

10 Min AMRAP:
30 Double-Unders (Fitness: Penguin Claps)
20 Box Stepups (Fitness: 20/16", RX: 24/20")
10 Pushups (Fitness: Bar Pushups)


Friday, October 12

CONDITIONING

25 Minute Timecap:

2k Row Buy In...

AMRAP In Remaining Time:
300 Single-Unders
25 Deadlifts (Fitness: 135/95#, RX: 185/135#, FB: 225/155#)
800M Run


Saturday, October 13

* We have multiple teams competing at Festivus in Pullayup. Come cheer on your fellow Jets! *

Chipper WOD (35 Minute Timecap):

"Randy”
75 reps for time:
Snatches (Fitness: 55/35#, RX: 75/55#)

"2/3 Karen"
100 Wallballs (Fitness: 14/10#, RX: 20/14#)

"Mini DT”
3 Rounds:
12 Deadlifts (Fitness: 115/75#, RX: 135/95#, FB: 155/105#)
9 Hang Power Cleans
6 Push Jerks

Workouts for 10/1-10/6/2018

Monday, October 1

CONDITIONING

20 Min AMRAP:
    200m Run
    10 Burpees (Fitness: Bodybuilders)
    15 Russian KBS (Fitness: 44/26#, RX: 53/35#, FB: 62/44#)

MAKE-UP: LEVEL METHOD TESTING
    A) Flexibility
    B) Kettlebells
    C) Rings
    D) Squat Endurance
    E) Weightlifting

Tuesday, October 2

* Yoga 7:15p : It’s shoulder week! Come open your shoulder joints and stretch your muscles to improve overhead positioning and help crush flexibility testing *

SQUAT ENDURANCE

3 Min AMRAP:
    Air Squats
    3 Min Rest
2 Min AMRAP: 
    Goblet Squats (Fitness: 44/26#, RX: 53/35#, FB: 62/44#)
    2 Min Rest
1 Min AMRAP:
    Jumping Lunges

RINGS

3x5 Dips:
    Fitness: Box Dips
    RX: Ring Dips
    FB: Weighted Ring Dips

Wednesday, October 3

STRENGTH

15 Minute Clean Work:
    Fitness: 3x15 Kettlebell Swings
    RX: 3x8 Hang Power Clean
    FB: 3x3 Power Clean

CONDITIONING

15 Min AMRAP:
    15 Box Jumps (Fitness: 20/16", RX: 24/20", FB: 30/24")
    15 Kettlebell Swings (Fitness: 44/26#, RX: 53/35#, FB: 62/44#)
    15 Wallballs (Fitness: 14/10#, RX: 20/14#, FB: 25/20#)

MAKE-UP: LEVEL METHOD TESTING
    A) Flexibility
    B) Kettlebells
    C) Rings
    D) Squat Endurance
    E) Weightlifting

Thursday, October 4

* Yoga 7:15p : It’s shoulder week! Come open your shoulder joints and stretch your muscles to improve overhead positioning and help crush flexibility testing *

CONDITIONING

21-15-9:
    Double-Unders (Fitness: Penguin Claps)
    Toes-2-Bar (Fitness: Hanging Knee Raises)
    Overhead Squats (Fitness: 45/35#, RX: 75/55#, FB: 95/75#)

Then 

2k Row For Time

Friday, October 5

23 Minute Partner Workout:
    5 Min Max Front Squats (Fitness: 65/45#, RX: 95/65#)
    1 Min Rest
    5 Min Max Power Cleans (Fitness: 95/65#, RX: 135/95#)
    1 Min Rest
    5 Min Max Deadlifts (Fitness: 135/95#, RX: 185/135#)
    1 Min Rest
    5 Min Max Bar Facing Burpees (Fitness: Bodybuilders Over Bar)

Saturday, October 6

STRENGTH

10 Minute Death by Pull-Ups:
    Fitness: Toe Spot (5x Ring Rows if necessary)
    RX: Strict Pullups 

CONDITIONING

25 Minute Partner WOD:
    Partner 1: Max Calories on Bike
    Partner 2: Front Rack Hold (Fitness: 75/55#, RX: 95/75#, FB: 135/95#)

Workouts for 9/24-9/29/2018

Monday, September 24

STRENGTH

A) 3x8 Front Squat

B) Upper Body Pull

Fitness: 3x5 Toe Spot Pullups

RX: 3x5 Pullup Negatives

FB: 3x5 Weighted Pullups or Strict on Rings

CONDITIONING

5 Minutes To Find Max Burpees:

40 Box Jumps (Fitness: 20/16", RX: 24/20")

Max Burpees

——

MAKE-UP: LEVEL METHOD TEST GROUP 1

A) Test Front Squat (15 Minutes)

B) Test Upper Body Pull

C) Test Lactic Tolerance


Tuesday, September 25

CONDITIONING

A) Acculumate 20 Ring Rows

Then...

B) 22 Min AMRAP:

21 Thrusters (Fitness: 22/15#, RX: 45/35#, FB: 75/45#)

14 Kettlebell Swings (Fitness: 44/26#, RX: 53/35#, FB: 62/44#)

7 Burpee Box Jumps (Fitness: 20/16", RX: 24/20", FB: 30/24#)

——

MAKE-UP: LEVEL METHOD TEST ROWING

20 Minute Max Meter Row


Wednesday, September 26

LOWER BODY PULL

3x8 Deadlift

UPPER BODY PUSH

10 Minute EMOM: 3 Strict Barbell Presses

UPPER/LOWER ENDURANCE

4 Rounds For Total Reps: (15 Minute Timecap)

1 Minute Deadlift (Fitness: 155/105#, RX: 185/135#)

1 Minute Pushups (Fitness: Box Pushups, FB: on low rings)

——

MAKE-UP: LEVEL METHOD TESTING GROUP 2

A) Test Deadlift (15 Minutes)

B) Test Upper Body Push (15 Minutes)

C) Test Upper/Lower Endurance (15 Minutes)


Thursday, September 27

AEROBIC POWER INTERVALS

2 Rounds: (1 Minute Work/1 Minute Rest)

Double-Unders

Kettlebell Swings

Jumping Pullups

Burpees

——

MAKE-UP: LEVEL METHOD TESTING AEROBIC POWER INTERVALS

3 Rounds:

1 Min Wallballs (20/14#)

1 Min Hang Power Cleans (75/55#)

1 Min Box Jumps (24/20")

1 Min Push Press (75/55#)

1 Min Burpees

1 Min Rest


Friday, September 28

STRENGTH

15 Minutes To Find:

3 Rep Max Clean and Jerk

CONDITIONING

8 Min AMRAP: 1,2,3,4,5,6,7... (Increasing Ladder)

Power Clean (Fitness: 55/35#, RX: 75/55#)

Thrusters (Fitness: 55/35#, RX: 75/55#)

Burpee Over Bar (Fitness: Bodybuilders Over Bar)

Then:

2 Minutes Max Situps


Saturday, September 29

CONDITIONING

35 Minute Partner AMRAP:

20 Kettlebell Swings (Fitness: 44/26#, RX: 53/35#)

20 Box Jumps (Fitness: 20/16", RX: 24/20")

Workouts for 9/17-9/22/2018

Jet Citizens,

Congratulations on an incredible first week of Level Method Testing! We are immensely proud of each of you and hope everyone was able to surprise yourself with what you’ve accomplished; as well as learn something new about yourself. Our ultimate goal with this testing, while not always easy, is to show us where our strengths and weaknesses are, and to help provide a path to improving those deficient areas.

If you weren’t able to complete all your tests this week, there are make-up options for each category starting on Tuesday. We highly encourage you to get in the gym this week and finish up anything you’re missing! We know it will be tempting to want to jump in and attempt retests as well, but we ask you to hold off until our mini-retest coming in November. This will give you time to work those weaknesses and make huge improvements, help our coaches by giving priority for testing to those that weren’t able to complete a test, and be fair for all. Details will be out next week on November testing!

Good luck this week and hope to see you at the gym!

--Coach Zach & Laura

P.S. Don't forget to log your levels :)


Monday, September 17

LEVEL METHOD TEST GROUP 4

Test Flexibility

Test Annie

Test Kettlebells


Tuesday, September 18

* Yoga 7:15p *

LOWER BODY PUSH

3x8 Front Squat (2 Minutes Rest Between Sets)

UPPER BODY PULL

Fitness: 3x5 Toe Spot Pullups
RX: 3x5 Pullup Negatives
FB: 3x5 Strict Pullups

CONDITIONING

6 Minute AMRAP:
   10 Burpee Over Bar (Fitness: Bodybuilder Over Bar)
   10 Power Cleans (Fitness: 65/45#, RX: 95/65#)

----

MAKE-UP OPTION: LEVEL METHOD TEST GROUP 1

A) Test Front Squat (15 Minutes)

B) Test Upper Body Pull

C) Test Lactic Tolerance


Wednesday, September 19

LEVEL METHOD TEST RUNNING

AEROBIC POWER

"Mini Kelly"
3 Rounds For Time:
    200m Run
    15 Box Jumps (Fitness: 20/16", RX: 24/20")
    15 Wall Balls (Fitness: 14/10#, RX: 20/14#)

----

MAKE-UP OPTION: LEVEL METHOD TEST ROWING

20 Minute Max Meter Row


Thursday, September 20

* Yoga 7:15p *

LOWER BODY PULL

3x8 Deadlift (2 Minutes Rest Between Sets)

UPPER BODY PUSH

10 Minute EMOM: 3 Strict Barbell Presses

UPPER/LOWER ENDURANCE

6 Rounds For Time:
    200m Run
    20 Pushups (Fitness: Box Pushups)
    10 Deadlifts (Fitness: 135/95#, RX: 185/135#, FB: 225/155#)

----

MAKE-UP OPTION: LEVEL METHOD TESTING GROUP 2

A) Test Deadlift (15 Minutes)

B) Test Upper Body Push

C) Test Upper/Lower Endurance


Friday, September 21

AEROBIC POWER INTERVALS

3 Rounds:
    1 Min Pushups (Fitness: Box Pushups)
    1 Min Russian KB Swings (Fitness: 44/26#, RX: 53/35#)
    1 Min Burpees (Fitness: Bodybuilders)
    1 Min Double Unders (Fitness: Singles)
    1 Min Situps
    1 Min Rest

----

MAKE-UP OPTION: LEVEL METHOD TESTING AEROBIC POWER INTERVALS

3 Rounds:
    1 Min Wallballs (20/14#)
    1 Min Hang Power Cleans (75/55#)
    1 Min Box Jumps (24/20")
    1 Min Push Press (75/55#)
    1 Min Burpees
    1 Min Rest


Saturday, September 22

CONDITIONING

Partner WOD For Time: (40 Minute Timecap)
    300 Air Squats
    250 Sit Ups
    200 Box Jumps (Fitness: 20/14", RX: 24/20")
    150 Kettlebell Swings (Fitness: 44/26#, RX: 53/35#)
    100 Push Ups (Fitness: Box Pushups)
    50 Toes-to-Bar (Fitness: Hanging Knee Raises)

Workouts for 9/10-9/15/2018

Welcome to Level Method Testing Jets!

If you haven't already, create a Level Method account with our gym code (see this month's Newsletter or our Community Facebook group).

Our initial testing will run this week and next Monday. Make-up opportunities will be provided over the next few weeks, but try to make it in as much as you can this week.

All of us are very excited to see how you all do. Good luck! Email or see a coach with any questions you have!


Monday, September 10

LEVEL METHOD TEST GROUP 1

Test Max Front Squat (15 Minute Timecamp)

Test Upper Body Pull

Test Lactic Tolerance ("Fran")


Tuesday, September 11

*Yoga Starts! 7:15p*

LEVEL METHOD TEST ROWING

Test 20 Min Row for Distance


Wednesday, September 12

LEVEL METHOD TESTING GROUP 2

Test Deadlift (15 Minute Timecamp)

Test Upper Body Push

Test Upper/Lower Endurance ("Diane")


Thursday, September 13

LEVEL METHOD TESTING AEROBIC POWER INTERVALS

3 Rounds:
    1 Min Wallballs
    1 Min Hang Power Cleans
    1 Min Box Jumps
    1 Min Push Press
    1 Min Burpees
    1 Min Rest


Friday, September 14

LEVEL METHOD TESTING GROUP 3

Test Weightlifting (15 Minute Timecamp)

Test Rings

Test Squat Endurance


Saturday, September 15

4 Rounds Partner Workout: (30 Min Time Cap)
    50 Double Unders (Fitness: Penguin Claps)
    40 Pushups (Fitness: Bar Pushups)
    30 Wallballs (Fitness: 14/10#, RX: 20/14#)
    20 Pullups (Fitness: Toe Spot) 
    400m Run Together

Workouts for 9/3-9/8/2018

Monday, September 3 - Labor Day

* 10a Class Only *

"Lumberjack 20"

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

    20 Deadlifts (Fitness: 135/95#, Performance: 185/135#, FB: 275/195#)
    Run 400m
    20 KB swings (Fitness: 44/26#, Performance: 35/53#, FB: 62/44#)
    Run 400m
    20 Overhead Squats (Fitness: 65/45#, Performance: 95/65#, FB: 115/85#)
    Run 400m
    20 Burpees (Fitness: Bodybuilders)
    Run 400m
    20 Pullups (Fitness: Ring Rows Or DB Rows, FB: C2B)
    Run 400m
    20 Box jumps (Fitness: 20/16", Performance: 24/20")
    Run 400m
    20 DB Squat Cleans (Fitness: 20/10#, Performance: 30/25#, FB: 45/35#)
    Run 400m


Tuesday, September 4

PUSH & LOWER BODY ENDURANCE

10 Min EMOM:
    Odd Minute: 5 Presses
    Even Minute: Russian Swings (Fitness Rep #: 15, RX: 20, FB: 25)

INTERVALS

3 Rounds:
    1 Min Hang Power Cleans, 30 Sec Rest (Fitness: 55/35#, RX: 75/55#)
    1 Min Bar Facing Burpess, 30 Sec Rest (Fitness: Bodybuilders)
    1 Min Front Squats, 30 Sec Rest (Fitness: 55/35#, RX: 75/55#)
    1 Min Toes 2 Bar, 30 Sec Rest (Fitness: Hanging Knee Raises)


Wednesday, September 5

AEROBIC POWER

"Helen"
3 Rounds For Time:
    400m Run
    21 Kettlebell Swings (Fitness: 44/26#, RX: 53/35#)
    12 Pullups (Fitness: Toe Spot)

CORE STAMINA

2 Rounds:
    Max Starfish Hold Left Side
    Rest 30 Seconds
    Max Starfish Hold Right Side
    Rest 30 Seconds
    Max Plank
    Rest 30 Seconds
    Max Unbroken Toes 2 Bar (Fitness: Hanging Knee Raises)
    Rest 30 Seconds


Thursday, September 6

SKILL+STRENGTH

Snatch Technique Work

10 Minute EMOM:
    1 Complex Per Minute:
        Power Snatch + Hang Squat Snatch + Overhead Squat

SHORT STAMINA

For Time (20 Min Timecap):
    50 Front Squats (Fitness: 55/35#, RX: 75/55#, FB: 95/65#)
    50 Push Press (Fitness: 55/35#, RX: 75/55#, FB: 95/65#)
    50 Back Squats (Fitness: 55/35#, RX: 75/55#, FB: 95/65#)
    50 Hand Release Pushups (Fitness: Box Pushups)
    50 Front Step Lunges (Fitness: 55/35#, RX: 75/55#, FB: 95/65#)


Friday, September 7

STRENGTH

3 Supersets:
    5 Front Squat @ 80/85/90% of 2RM
    Pulling (Fitness: 12 Ring Rows, RX: 5 Strict Pull-Ups, FB: 5 Strict Weighted)
Rest 2 Min Between Sets

AEROBIC POWER INTERVALS

2 Rounds:
    6 Minute AMRAP:
        9 Power Cleans (Fitness: 75/55#, RX: 95/65#)
        12 Burpee Over Bar (Fitness: Bodybuilders)
        15 Deadlifts (Fitness: 75/55#, RX: 95/65#)
        30 Double Under (Fitness: Penguin Claps)
    2 Minute Rest


Saturday, September 8

CONDITIONING

25 Minute AMRAP Partner Workout:
    10 Burpee Box Jumps (Fitness: 20/16", RX: 24/20")
    20 KB Swings (Fitness: 44/26#, RX: 53/35#)
    30 Wallballs (Fitness: 14/10#, RX: 20/14#)
    200m Run

Workouts for 8/27-9/1/2018

Monday, August 27

PUSH & LOWER BODY ENDURANCE

10 Min EMOM:
    Odd Minute: 5 Presses
    Even Minute: Russian Swings (Fitness Rep #: 15, RX: 20, FB: 20 & Heavier KB than last week)

INTERVALS

3 Rounds:
    1 Min Russian KBS, 30 Sec Rest (Fitness: 44/26#, RX: 53/35#)
    1 Min Double Unders, 30 Sec Rest (Fitness: Penguin Claps)
    1 Min Push Press, 30 Sec Rest (Fitness: 55/35#, RX: 75/55#)
    1 Min Box Jumps, 30 Sec Rest (Fitness: 20/16", RX: 24/20")


Tuesday, August 28

AEROBIC POWER

13 Minute AMRAP:
    8 Bar Facing Burpees (Fitness: Bar Facing Bodybuilders)
    12 Power Cleans (Fitness: 75/55#, RX: 95/65#)
    16 Wallballs (Fitness: 14/10#, RX: 20/14#)

CORE STAMINA

Tabata Situps
1 Minute Rest

Tabata Plank
1 Minute Rest

Tabata Hanging Knee Raises
1 Minute Rest

Tabata Tuck-ups


Wednesday, August 29

SKILL

15 Minute Handstand Practice/Work

SHORT STAMINA

21-18-15-12-9-6-3:
    Deadlift (Fitness: 95/65#, RX: 135/95#)
    Ring Pushups (Fitness: Walk Feet Up or Box Incline PU)
    Pullups (Fitness: Toe Spot)


Thursday, August 30

STRENGTH

3 Supersets:
    5 Front Squat @ 80/90/95% of 2RM
    Pulling (Fitness: 12 Ring Rows, RX: 5 Strict Pull-Ups, FB: 5 Strict Weighted)
Rest 2 Min Between Sets

AEROBIC POWER INTERVALS

2 Rounds:
    7 Minute AMRAP:
        10 Hang Power Cleans (Fitness: 75/45#, RX: 95/65#)
        12 Front Squats (Fitness: 75/45#, RX: 95/65#)
        200m Run
    2 Minute Rest


Friday, August 31

SKILL

3-3-3-2-2-1-1-1 Squat Snatch

CONDITIONING

15 Minute AMRAP:
    21 Situps
    14 Single Arm Dumbbell Clean and Jerk (Fitness: 35/20#, RX: 50/35#)


Saturday, September 1

CONDITIONING

4 Rounds Partner Workout: (30 Min Time Cap)
    50 Double Unders (Fitness: Penguin Claps)
    40 Pushups (Fitness: Bar Pushups)
    30 Wallballs (Fitness: 14/10#, RX: 20/14#)
    20 Pullups (Fitness: Toe Spot) 
    400m Run Together

Workouts for 8/19-8/25/2018

Monday, August 20

PUSH & LOWER BODY ENDURANCE

10 Min EMOM:
    Odd Minute: 5 Presses
    Even Minute: Russian Swings (Fitness Rep #: 10, RX: 15, FB: 20)

INTERVALS

3 Rounds:
    1 Min Jumping Lunges, 1 Min Rest (Fitness: Reverse Lunges)
    1 Min Burpees, 1 Min Rest (Fitness: Bodybuilders, FB: to 6" target)
    1 Min Wall Balls, 1 Min Rest (Fitness: 14/10#, RX: 20/14#, FB: 25/16#)
    1 Min Deadlift, 1 Min Rest (Fitness: 65/45#, RX: 95/65#, FB: 95/135#)


Tuesday, August 21

AEROBIC POWER

15 Minute AMRAP:
    12 Jumping Pullups
    9 Box Jumps (Fitness: 20/16", RX: 24/20")
    12 Thrusters (Fitness: 55/35#, 75/55#)
    200m Run

CORE STAMINA

4 Rounds (30s Work/ 30s Rest):
    Leg Raise (Fitness: Hanging Knee Raises, RX: Straight Leg, FB: Strict Straight Leg T2B)
    Plank
    Situps
    Hollow Hold
    1 Minute Rest


Wednesday, August 22

SKILL+STRENGTH

A. Snatch Technique Work

B. 10 Minute EMOM:
    1 Complex Per Minute:
        Power Snatch + Hang Squat Snatch + Overhead Squat

SHORT STAMINA

6 Minute AMRAP:
    12 Pushups (Fitness: Bar Pushups)
    10 Toes 2 Bar (Fitness: Hanging Knee Raises)
    8 Front Squats (Fitness: 65/45#, RX: 95/65#)

Rest 2 Minutes

6 Minute Amrap:
    10 Presses (Fitness: 65/45#, RX: 95/65#)
    10 Tuck Ups
    20 Jumping Lunges (Fitness: Lunges)


Thursday, August 23

STRENGTH

3 Supersets:
    5 Front Squat @ 80/90/95% of 2RM
    Pulling (Fitness: 12 Ring Rows, RX: 5 Strict Pull-Ups, FB: 5 Strict Weighted)
Rest 2 Min Between Sets

AEROBIC POWER INTERVALS

2 Rounds:
    6 Minute AMRAP:
        10 Deadlifts (Fitness: 85/55#, RX: 115/85#)
        10 Burpees Over Bar (Fitness: Bodybuilders Over Bar)
        10 Wallballs (Fitness: 14/10#, RX: 20/14#)
    2 Minute Rest


Friday, August 24

CONDITIONING

"Grace"
    30 Clean and Jerk (Fitness: 75/55#, RX: 135/95#)

Rest 5 Minutes

"Isabel"
    30 Snatches (Fitness: 75/55#, RX: 135/95#)


Saturday, August 25

CONDITIONING

Partner WOD For Time: (30 Min Time Cap)
    1 Mile Relay Run (Partners Alt Every 200m)
    100 Burpees (Fitness: Bodybuilders)
    150 Russian KB Swings (Fitness: 44/26#, RX: 53/35#)
    200 Air Squats

Workouts for 8/13-8/19/2018

Hi Jet Athletes! This week starts our Level Method rollout. The next four weeks will consist of a change in our programming to prepare us for testing our levels in September. A few things you will notice:

1) Our WOD template is changing from just a daily Skill/Strength and Conditioning pieces to more specific headings designed to provide you more insight into the focus and feel of each workout.

2) We're introducing 3 options for different movements and weight levels that will start to show up:
    Fitness: for those just starting out with CrossFit, experienced athlete coming back from a break or injury, or anyone wanting a good, solid workout with less reps or lighter weights.
    Performance (RX): for the intermediate athlete or those who want to push a little bit more.
    Fire Breather (FB): for those looking to compete and wanting heavier weights and able to do more complicated skill work.
    
Still unsure what this whole Level Method thing is? It's a standardize way to "test" our overall fitness and see where we stand. Rather than doing our own inhouse testing as we've done the previous year, now we'll be using a worldwide tested and proven system. In addition to just testing, the Level Method will better point our specific weaknesses we each have and show a path for improvement to be better, more well-rounded athletes.


Monday, August 13

PUSH & LOWER BODY ENDURANCE

10 Min EMOM:
    Odd Minute: 5 Presses
    Even Minute: Russian Swings (Fitness Rep #: 10, RX: 15, FB: 20)

INTERVALS

3 Rounds:
    1 Min Row, 1 Min Rest
    1 Min Air Squat, 1 Min Rest
    1 Min Push-Ups, 1 Min Rest
    1 Min Sit-Ups, 1 Min Rest


Tuesday, August 14

AEROBIC POWER

4 Rounds for Time (16 Min Cap):
    15 Wall Balls (Fitness: 14/10#, RX: 20/14#)
    12 Hang Power Clean (Fitness: 55/35#, RX: 75/55#) 
    9 Burpee Over Bar (Fitness: Bodybuilder over bar)
    200m Run

CORE STAMINA

4 Rounds NFT (Not For Time)
    Plank 60s (Fitness: 30s)
    25 Sit-Ups
    12 Hanging Knee Raise


Wednesday, August 15

SKILL

10 Min Ring Practice/Work:
    Fitness: Stability at lockout or stabilize on box
    RX: Ring Dips and Stability at lockout.
    FB: Ring MU

SHORT STAMINA

40-30-20-10 for Time:
    Strict Press (Fitness: 22# BB/5# DBs, RX: 35/15#, FB: 45/35#)
    Back Squat (Fitness: Air Squat, RX: 35/15#, FB: 45/35#)


Thursday, August 16

STRENGTH

3 Supersets:
    5 Front Squat
    Pulling (Fitness: 12 Ring Rows, RX: 5 Strict Pull-Ups, FB: 5 Strict Weighted)
Rest 2 Min Between Sets

AEROBIC POWER INTERVALS

2 Rounds:
     5 Minutes:
          15 Box Jumps (Fitness: 20/16#, RX: 24/20#)
          15 Burpees (Fitness: Bodybuilders)
          15 KBS (53/35#)
          Max Calorie Row
     3 Minute Rest


Friday, August 17

STRENGTH

5x5 Sumo Deadlift

LACTIC POWER

15-12-9 for Time:
    Sumo Deadlift High Pulls (Fitness: 45/35, RX: 115/75#, FB: 135/95#)
    Pull-ups (Fitness: Toe-Spot, RX: Pull-Ups, FB: C2B PUs)


Saturday, August 18

30 Min Partner AMRAP:
    400m Run
    20 Deadlifts (Fitness: 95/65#, RX: 135/95#)
    40 Push-ups (Fitness: Bar Push-Ups)
    400m Run
    20 Toes to Bar (Fitness: Hanging knee raise)
    80 Double-Under

Workouts for 8/6-8/11/2018

Monday, August 6

CONDITIONING

A. 4 Rounds:
    10 Strict Pull Ups
    20 Overhead Reverse Lunges w/ Empty Bar
    20/15 Cal Row

5 Minute Rest

B. 9 Min AMRAP:
    15 Toes To Bar
    10 Deadlifts (115/75#)
    5 Power Clean (115/75#)

EXTRA WORK

6 Sets (30s Work/30s Rest)
    Wall Facing Handstand Holds


Tuesday, August 7

STRENGTH

3 Sets Total Back Squat:
    Set 1: 8 Reps @40% of 2RM
    Set 2: 6 Reps @60% of 2RM
    Set 3: Max Effort Reps @ 80%

CONDITIONING

3 Rounds:
    30 Box Jump Overs (24/20″)
    20 Double DB Ground-To-Overhead (50/35#)

EXTRA WORK

Tabata: Reverse Plank


Wednesday, August 8

STRENGTH

A. 4 Supersets:
    10 Inverted Grip Bent Over Rows
    10 Dips    FB: L-Sit Dips

B. 3 Sets:
     5 Pullup Negatives
     10 Candlesticks W/Hip Pike
     45s Active Bar Hang    FB: Weighted

C. 3 Minutes Max Burpees

EXTRA WORK

16 Rounds Tabata: Hollow/Arch Hold Alternate


Thursday, August 9

Every 3 Minutes Complete Max Rep Touch and Go Snatch
    Round 1 (Min 0) @ 60%
    Round 2 (Min 3) @ 65%
    Round 3 (Min 6) @ 70%

CONDITIONING

4 Rounds for Time:
    20 Sit Ups
    20 Thrusters (75/55#)
    Rest 90s

EXTRA WORK

5 Minutes: Max Air Squats


Friday, August 10

STRENGTH

8-8-8-8-8 Bench Press

CONDITIONING

Five 2:00 Rounds
    20 Kettlebell Swings (53/35#)
    10 Alternating Pistols
    Max Double Unders in Remaining Time

EXTRA WORK

10 Rounds Tabata: Bar Hang


Saturday, August 11

CONDITIONING

"I plank, you plank"
Partner Workout:
    5000m Row
    50 Front Squats (95/65#)
    60 Box Jumps (24/20")

Workouts for 7/30-8/4/2018

Monday, July 30

STRENGTH
4 Supersets of:
    5 Front squats w/1 second pause at bottom @ 65%
    45s Front Rack Hold

CONDITIONING

12 Minute AMRAP:
    30 Double Unders
    10 Toes to Bar
    10 Power Cleans (135/95#)

EXTRA WORK

Tabata plate pinch (35/25#)


Tuesday, July 31

CONDITIONING

4 Rounds:
    20 Dumbbell front rack walking lunge (50/35#)
    6 Sandbag cleans (60/40#)

Then

7 Rounds:
    10 Pullups
    5 Ring dips
    100m Run

EXTRA WORK

30 Rolling v-ups


Wednesday, August 1

STRENGTH

12-12-12 Deadlift

CONDITIONING

20 Min AMRAP:
    21 Dumbbell Snatch (50/35#)
    9 Burpees
    3 Rope Climbs    FB: 1 Legless Rope Climb

EXTRA WORK

4x20/side:
    Unweighted Bulgarian Split Squats


Thursday, August 2

A. Max height Box Jump

B. 5RM Push Press

C. 5 Minutes to accumulate max push press @ 70%

EXTRA WORK

5 Minutes:
    Max Bicep Cheater Curls w/empty bar


Friday, August 3

STRENGTH

15 Minute EMOM:
2 x (1 Clean pull + 1 Hang Squat Clean)

CONDITIONING

10 Minute AMRAP:
    15/12 Cal row
    15 Situps
    15 Hang power snatch (95/65#)


Saturday, August 4

* Blue Angels BBQ at 12:30p *

"Whitten"
5 Rounds for Time:
    22 kettlebell swings (70/53#)
    22 box jumps (24/20")
    400m Run
    22 burpees
    22 wall ball (20/14#)

Workouts for 7/23-7/28/2018

Monday, July 23

STRENGTH

10, 15, 20 Rep Back Squat

CONDITIONING

For time:
    30-20-10
    Wallballs (20/14#)
    Pull ups

EXTRA WORK

400m Burden carry


Tuesday, July 24

CONDITIONING

A. 3 Rounds:
    :60 Goblet Squat Hold (53/35#)
    400M Run
    7 Burpee Box Jumps (24/20")

B. 3 Rounds (1:00 on, 1:00 off; 12 Min Total)
    Max Double Unders
    Max Burpees

EXTRA WORK

16 Rounds tabata:
    Alternating lunge holds


Wednesday, July 25

STRENGTH

10 Min EMOM:
    4 Heavy DB snatches

CONDITIONING

A. 10 Minute AMRAP:
    12 Power snatch (75/55#)
    2 Bar muscle ups
    Bar MU scale: 6 C2B pullups

B. For 5 Minutes (:30 on :30 off)
    Max Rep Push Ups

EXTRA WORK

3x 1 Minute farmers hold
    Rest 30s


Thursday, July 26

STRENGTH

A. 5x3 Silent Deadlifts @ 75% of 2RM

B. 15 Minutes to find 3RM strict press

Then

5x10 DB strict press @ 25% of 3RM 

EXTRA WORK

4 Minutes:
    Max wall walks


Friday, July 27

STRENGTH

12-12-12-12 DB bench press

CONDITIONING

For Time:
    60 Alternating pistols
    40/30 Calorie row
    20 Handstand Push Ups

EXTRA WORK

10 Rounds:
    Tabata wall sit


Saturday, July 28

"Moreno"

Workouts for 7/16-7/21/2018

Monday, July 16

STRENGTH

4x4 Tempo Overhead Squats @3331 Tempo

CONDITIONING

5 Rounds:
    20 Front Rack Reverse Lunges w/OHS Wt
    15 C2B Pull-Ups     FB: 5 Ring MUs
    Rest 60s

EXTRA WORK

5 Minutes:
    Max Situps


Tuesday, July 17

STRENGTH

A. 2 RM DB Strict Press

B. 3 x 2 DB Strict Press @ 85%

CONDITIONING

3 Rounds:
    60 Double Unders
    12 Kettlebell Swings (62/44#)

EXTRA WORK

10 Minute Death by Ring Dips    FB: w/Weight


Wednesday, July 18

STRENGTH

A. 5x3 Squat Clean

CONDITIONING

14 Minute AMRAP:
     100m Farmers carry (53/35#)
     20 Reverse Burpees

EXTRA WORK

4x1 Min Wall Sit


Thursday, July 19

STRENGTH

A. 3 Supersets:
        10 Strict pullups
        10 DB row (5 per arm)

B. 10x3 Bench Press

EXTRA WORK

4 Sets Tabata of 4-Position Plank Hold


Friday, July 20

CONDITIONING

A. 3 Rounds:
        25 Thrusters (45/35#)
        25/20 Cal Row

Rest 5 minutes

B. 2 Rounds:
        30 Kettlebell Swings (53/35#)
        35 Situps
        400m Run

EXTRA WORK

3 Rounds:
    1 Min bottom of squat hold


Saturday, July 21

Strongman Gone Bad

Workouts for 7/9-7/14/2018

Monday, July 9

STRENGTH

4x8 Tempo Back Squats (5131)

CONDITIONING

10 Rounds:
    5 Thrusters (95/65#)
    250m Row

EXTRA WORK

Tabata: V-ups


Tuesday, July 10

CONDITIONING

A. 4 Rounds:
      200m Run
      Max unbroken KB swings (53/35#)

B. 25-15-5 for Time:
    Toes to Bar
    Power Snatch (75/50#)

EXTRA WORK

10 Rounds:
    Tabata active bar hang (20s work / 10s rest)


Wednesday, July 11

STRENGTH

8-8-8-8 Barbell Rows

CONDITIONING

12 Min AMRAP:
    100m Sandbag carry (60/40#)
    20 Sandbag Shoulder-2-Shoulder (60/40#)

EXTRA WORK

4 Rounds:
    30s KB Front Rack Hold (53/35#)


Thursday, July 12

CONDITIONING

A. Death by burpees

B. 6 Rounds:
    50m Farmers carry (53/35#)

C. 4 Rounds: 200m Sprint, Rest 1-2 Min


Friday, July 13

STRENGTH

6x3 Silent Sumo Deadlift

CONDITIONING

15 Min AMRAP:
    5 Seated wall balls (20/14#)
    5 Air squats

EXTRA WORK

5 Minutes:
    Max accumulated plank holds


Saturday, July 14

CONDITIONING

"McGhee"
30 min AMRAP:
    5 Deadlifts (275/185#)
    13 Push Ups
    9 Box Jumps (24/20")