Workouts for 01/14-01/19/2019

Monday, January 14

LEVEL METHOD TESTING GROUP 1

Front Squat
Upper Body Pull
Lactic Tolerance (Fran)


Tuesday, January 15

STRENGTH

3 Supersets:
50m Suitcase KB Carry (Fit: 53/35, RX: 62/44, FB: HEAVY DB/53)
100m Sandbag Jog/Walk
Rest As Needed

VENTILATION / PLUMBING

3 Rounds Max Effort:
1 Min Bike for Cal, 1 Min Rest
1 Min Row for Cal, 1 Min Rest
1 Min Box Step-Ups for Reps, 1 Min Rest


Wednesday, January 16

LEVEL METHOD TESTING GROUP 2

Deadlift
Upper Body Push
Upper/Lower Endurance (Diane)


Thursday, January 17

STRENGTH

3x3/side Turkish Get-Ups

VENTILATION / PLUMBING

12 Min AMRAP (Ladder):
3...6...9...12...15...etc...
Burpee Over Bar (Fit: Bodybuilder Over Bar)
SlamBall (Fit: 30/20#, RX: 40/30#, FB: 50/40#)


Friday, January 18

LEVEL METHOD TESTING GROUP 4

Kettlebells
Running


Saturday, January 19

VENTILATION / PLUMBING

20 Min AMRAP W/Partner:
17 Thrusters (Fit: 55/35#, RX: 95/65#, FB: 115/75#)
17 Russian KBS (Fit: 53/35, RX: 62/44, FB: 70/53#)
17 Pullups (Fit: 2x Ring Rows, FB: C2B)

PLUMBING / ELECTRICITY

Double Alternating Tabata (:20 Work/:10 Rest for 16 Rounds):
Tuck-ups
Hanging Knee Raises

Workouts for 01/07-01/12/2019

WELCOME TO BRING-A-FRIEND WEEK!

Monday, January 7

VENTILATION / PLUMBING

"Cindy"
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Air Squats


Tuesday, January 8

STRENGTH

5x5 Strict Press

PLUMBING / PLUMBING

Every 3 Min for 15 Minutes:
40 Second Plank
30 Situps


Wednesday, January 9

VENTILATION / PLUMBING

"Deck of Cards":

Clubs: Slam Balls
Hearts: Burpees (Fit: Bodybuilders, FB: Burpee Box Jump 24/20")
Diamonds: Goblet Squats (Fit: 35/26, RX: 53/35#, FB: 62/44#)
Spades: Russian Twists

Ace: 11 Reps
King: 10 Reps
Queen: 10 Reps
Jack: 10 Reps


Thursday, January 10

STRENGTH

5x5 Deadlift

PLUMBING / VENTILATION

4 Rounds Through:
3 Minute AMRAP
10 Russian Kettlebell Swings (Fit: 53/35, RX: 62/44, FB: 70/53#)
10 Jumping Lunges
*90 Second Rest Between Rounds*


Friday, January 11

VENTILATION / PLUMBING

3 Rounds For Time:
1000m Row
50 Arch Hold Taps
50 Situps


Saturday, January 12

VENTILATION / PLUMBING

For Time w/Partner:
80 Hang Power Cleans (Fit: 45/35#, RX: 75/55, FB: 95/65#)
80 Front Squats (Fit: 45/35#, RX: 75/55, FB: 95/65#)
80 Push Press (Fit: 45/35#, RX: 75/55, FB: 95/65#)
80 Front Rack Lunges (Fit: 45/35#, RX: 75/55, FB: 95/65#)

*Partners use one barbell, if the barbell touches the floor, 10 burpee penalty*

Workouts for 12/31/2018-01/05/2019

Monday, December 31

CONDITIONING

"Happy New Years Eve WOD" (35 Minute Cap)

For Time:
31 Sumo Deadlift High Pull (Fit: 65/45#, RX: 95/65#, FB: 125/85#)
31 Tuck-ups
31 Pullups (Fit: 2 x Ring Rows)
31 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
31 Thrusters (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
31 Knees-2-Elbows (Fit: Hanging Knee Raises)
31 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25/20#)
31 Forward Lunges (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
31 American Kettlebell Swings (Fit: 44/26#, RX: 53/35#, FB: 62/44#)
31 Clean and Jerks (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
31 Burpees (Fit: Bodybuilders)
31 Front Squats (Fit: 75/55#, RX: 95/65#, FB: 115/75#)


Tuesday, January 1, 2019

CONDITIONING

"New Year, New You!"
For Time:
2019lbs of Ground-2-Overhead w/Barbell
2019lbs of Deadlifts
2019m Row
2019lbs of Russian Kettlebell Swings
2019lbs of Ground-2-Overhead w/Barbell

*Ground-2-Overhead Movements: Clean & Jerk or Snatch*
*Deadlift: Standard or Sumo*


Wednesday, January 2

SQUAT ENDURANCE

3x6/Leg Weighted Barbell Reverse Lunges

VENTILATION / PLUMBING

16 Minute EMOM:
Odd Minute: 8 DB Snatches (Fit: 35/25#, RX: 50/35#, FB: 70/50#)
Even Minute: 15 Pushups (Fit: Box Pushups, FB: Ring Pushups)


Thursday, January 3

PLUMBING

Superset of Alternating Double Tabata (16 Sets of: 20s On, 10s Off):
Bike/Row
Double-Unders (Fit: High Knees)

VENTILATION / PLUMBING

For Time:
25 Strict Pullups (Fit: 50 Ring Rows, FB: Weighted Pullups)
50 Slamballs (Fit: 30/20#, RX: 40/30#, FB: 50/40#)
75 Walking Lunges W/Plate Overhead (Fit: 25/15#, RX: 35/25#, FB: 45/35#)
100 Seated Dumbbell Presses (Fit: 25/15#, RX: 35/25, FB: 40/35#)


Friday, January 4

STRENGTH

5x3 Push Press

PLUMBING / VENTILATION

5 Rounds For Time:
5 Toes-2-Bar (Fit: Knees-2-Chest, FB: Strict)
10 Burpees (Fit: Bodybuilders, FB: Devils Press @ 35/20#)
15 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25/20#)


Saturday, January 5

CONDITIONING

"Scooter"
30 Minute Amrap w/Partner:
30 Double-Unders (Fit: 60 Singles)
15 Pullups (Fit: 30 Ring Rows)
15 Pushups (Fit: Box Pushups)
100m Sprint
*Partners Alternate After Each Completed Round*

Workouts for 12/24-12/28/2018

Monday, December 24 - 10a Class Only

"12 Days of Christmas"
For Time:
1 - Shoulder to overhead (Fit: 95/65#, RX:135/95#, FB: 155/105#)
2 - Burpees (Fit: Bodybuilders)
3 - Pull-Ups (Fit: Banded Pullups, FB: C2B)
4 - Push-Ups (Fit: Box Pushups)
5 - Toes to Bar (Fit: Hanging Knees-to-Chest)
6 - Deadlift (Fit: 95/65#, RX:135/95#, FB: 155/105#)
7 - Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
8 - Lunges (FB: W/Plate Overhead)
9 - Sit-Ups
10 - KB Swings (Fit: 44/26#, RX: 53/35#, FB: 62/44#)
11 - Power Clean (Fit: 95/65#, RX:135/95#, FB: 155/105#)
12 - Front Squats (Fit: 95/65#, RX:135/95#, FB: 155/105#)


Tuesday, December 25 - Merry Christmas!!! - 10a Class Only

"A Wicked Xmas Surprise"
By Coach Ric


Wednesday, December 26 - Classes @ 9:30a, 10:30a, 4p, 5p & 6p

CONDITIONING

"The 9,000LB Elephant"
Lift 9000lbs For Time

Movements Allowed:
Barbell: Snatch, Cleand and Jerk, Shoulder-2-Overhead, Push Press, Strict Press
KB: Snatch, Clean and Jerk, Turkish Getup
Medball: Wallball, Slamball


Thursday, December 27

CONDITIONING

"Deck of Cards"
Clubs: Deadlift (135/95#, RX: 185/135#, FB: 225/175#)
Hearts: KBS (Fit: 44/26#, RX: 53/35#, FB: 62/44#)
Diamonds: Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
Spades: Double-Unders (Fit: High Knees)
Ace: 14 Reps
King: 13 Reps
Queen: 12 Reps
Jack: 11 Reps


Friday, December 28

CONDITIONING

"Kalsu"
For Time:
100 thrusters (Fit: 45/35 or Light DBs, RX: 95/65#, FB: 135/95#)
*Every Minute On The Minute - 5 Burpees*
(Fit: 3 Bodybuilders, RX: 3 Burpees, FB: 5 Burpees)


Saturday, December 29

STRENGTH

"Olympic Total":
Max Snatch
Max Clean & Jerk

Workouts for 12/17-12/22/2018

Monday, December 17

VENTILATION / PLUMBING

12 Minute AMRAP:
6/4 Calorie Bike
5 Power Cleans (Fit: 95/65#, RX: 135/95#, FB: 155/115#)
15 Box Jumps (Fit: 20/16", RX: 24/20")

PLUMBING / ELECTRICITY

Tabata Double-Unders
1 Minute Rest
Tabata Side Plank Alternating
1 Minute Rest
Tabata Plank


Tuesday, December 18

STRENGTH

5x3 Clean and Jerks @ 70% (FB: Squat Clean)
*After Each Set Perform 20 Situps*

VENTILATION / PLUMBING

3 Rounds For Time of:
12-9-6:
Pullups (Fit: Banded/Ring Rows, FB: C2B)
Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25/20#)
Rest 90 Seconds Between Each Round


Wednesday, December 19

SQUAT ENDURANCE

3x6/side Barbell Bulgarian Split Squats

VENTILATION / PLUMBING

4 Rounds For Time:
20 Thrusters (Fit: 45/35#, RX: 75/55#)
15 Russian KBS (Fit: 53/35#, RX: 62/44#, FB: 70/53#)
10 Slamballs (Fit: 30/20#, RX: 40/30#, FB: 50/40#)


Thursday, December 20

STRENGTH

Strict Press:

2x8, 1x Max Reps (everyone starts here)

2x5, 1x Max Reps

2x3, 1x Max Reps

PLUMBING / ELECTRICITY

For Time:
100 Back Squats (Fit: 45/22#, RX: 75/55#, FB: 115/85#)
50 Strict Pullups (Fit: Banded or Ring Rows, FB: Weighted/Strict)
100 Pushups (Fit: Box Pushups, FB: Ring Pushups)
50 Pistols Alternating (Fit: Forward Lunges, RX: on a box, FB: pistols)


Friday, December 21

STRENGTH

5x5 Snatch Grip Deadlift

VENTILATION / PLUMBING

3 Rounds For Time:
50/30 Cal Row
40 Double-Unders (Fit: 80 High Knees)
20 Toes-2-Bar (Fit: Hanging Knees-2-Chest)
200m Run

Saturday, December 22

CONDITIONING

35 Minute AMRAP:
Buy-in: 1500m Row

Then AMRAP:
10 Burpee Pullups (Fit: Jumping Pullups)
15 DB Push Press (Fit: 35/20#, RX: 50/35#)
20 DB Box Step-ups (Fit: 35/20#, RX: 50/35#)

Workouts for 12/10-12/15/2018

Monday, December 10

STRENGTH / SKILL

3x5 Hang Snatches (Increasing Weight Each Set)

VENTILATION / PLUMBING

3 Times Through:
2 Min AMRAP:
8 Slamballs (Fit: 30/20#, RX: 40/30#, FB: 50/40#)
8 American KBS (Fit: 44/26#, RX: 53/35#, FB: 62/44#)
1 Minute Rest

2 Min AMRAP:
8 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25/20#)
6/4 Calorie Bike
1 Minute Rest


Tuesday, December 11

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

Cash-in: 1000m Row

Then...

4 Rounds For Time:
12 Toes-2-Bar (Fit: Hanging Knee Raises)
50 Double-Unders (Fit: 100 Singles)

Cash-out: 1000m Row


Wednesday, December 12

SQUAT ENDURANCE

2x10 Back Squat

VENTILATION / PLUMBING

15 Min AMRAP:

In Increasing/Decreasing Rep Ladder of 5-10-15-10-5-10-15...
Deadlift (Fit: 75/55#, RX: 95/65#, FB: 135/95#)
Hang Power Cleans (Fit: 75/55#, RX: 95/65#, FB: 135/95#)
Thrusters (Fit: 75/55#, RX: 95/65#, FB: 135/95#)


Thursday, December 13

VENTILATION / PLUMBING

4 Rounds For Time:
200m Run
21 DB Snatches (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
13 Box Jump Overs (Fit: 20/16", RX: 24/20", FB: 30/24")
8 Pullups (Fit: 16 Jumping Pullups, FB: C2B)

ELECTRICITY / PLUMBING

7 Min AMRAP:
Max Double-Unders
FB: Must do 20 sit-ups each break in DUs
RX: Must do 5 sit-ups each break in DUs
Fit: EMOM do 5 sit-ups


Friday, December 14

PLUMBING / PLUMBING

2 Rounds For Time: (25 Min Cap)
40 Ring Rows
30 Front Rack Lunges (Fit: 75/55#, RX: 95/65#)
20 Tuckups
30 Push Press (Fit: 75/55#, RX: 95/65#)
40 Russian KBS (Fit: 53/35#, RX: 70/53#)

PLUMBING / VENTILATION

Double Tabata Superset (16 Sets of :20 Work, :10 Rest)
Hanging Knee Raises
Plank


Saturday, December 15

CONDITIONING

"Hang In There Partner"
20 Minute EMOM (with partner):
One Partner Hangs From Pull-Up Bar, While Second Partner Performs:
5 Hang Snatch (Fit: 75/55#, RX: 95/65#)
5 Burpees (Fit: Bodybuilders)
*Partners Switch Every Minute*

PLUMBING / VENTILATION

10 Minutes of Partner Box Jumps:
(Fit: 20/16", RX: 24/20", FB: 30/24")

Workouts for 12/3-12/8/2018

Monday, December 3

STRENGTH

8-8-8 Sumo Deadlift (Invictus Tempo: 3221)

VENTILATION / PLUMBING

8 Minute AMRAP:
5 Power Clean (Fit: 65/45#, RX: 105/75#, FB: 135/95#)
10 Box Jump Over (Fit: 20/14", RX: 24/20", FB: 30/24")
200m Run

PLUMBING -- COOKIE (if time allows)

5 Min EMOM (Every Minute on the Minute):
15 Sit-Ups
Max Double-Unders (Fit: Max Singles or DU attempts)


Tuesday, December 4

STRENGTH

10 Minute EMOM: 5 Squat Cleans

PLUMBING / PLUMBING

3 Rounds For Time: (20 Min Timecap)
2 Rope Climbs (Fit: 2-4 Rope Clenches -- get both feet off the ground)
20 Deadlifts (Fit: 45/35#, RX: 115/75#)
30 Seated One Arm DB/KB Press (Fit: 20/10#, RX: 35/25#)
40 Goblet Squats (Fit: 20/10# DB, RX: 35/26#, FB: 53/35#)


Wednesday, December 5

STRENGTH

Strict Press

VENTILATION / PLUMBING

2 Times Through:

3 Min AMRAP:
15 Russian KBS (Fit: 53/35#, RX: 62/44#)
15 Jumping Pull-Ups

Rest 90s

3 Min AMRAP:
12 Wall Balls (Fit: 14/10#, RX: 20/14#)
2 Wall Walks

Rest 90s


Thursday, December 6

SQUAT ENDURANCE

3 Superset:
12/side Bulgarian Split Squat
8 Dips (Fit: band/parallette/ring stability, RX: rings, FB: weighted)

VENTILATION / PLUMBING

2 Rounds For Time:
500m Row
30 Sit-Ups
50 Double-Unders (Fit: 50 Attempts or 100 in place high knees)
400m Run
15 Toes-2-bar (Fit: Hanging Knee to Chest)
50 Double-Unders (Fit: 50 Attempts or 100 in place high knees)


Friday, December 7

CONDITIONING

12 Min AMRAP:
15 Devil's Press (Fit: 25/15#, RX: 35/25#, FB: 55/35#)
13 Lunge Jump Burpees (Fit: Bodybuilders)
11 Cal Row

Rest 10 Minutes (also time to setup for next part if needed)

12 Min AMRAP:
14 Slamball Over Shoulder (Fit: 20/16#, RX: 40/30#, FB: 50/40#)
14 Pullups (Fit: Banded Pullups, RX: Pullups, FB: C2B Pullups)
200m Run

COOLDOWN / COOKIE

1 Min/side Couch Stretch
2x 1 Min Wall Sit


Saturday, December 8

*Holiday Party - 6p*

Workout TBD

Workouts for 11/26-12/1/2018

Monday, November 26

PLUMBING / VENTILATION

3 Rounds:
200m Run
16 DB Snatch (Fit: 35/20#, RX: 50/35#)

1 Minute Rest

4 Rounds:
10 Toes-2-Bar (Fit: Hanging Knee Raises)
15 Tuckups

1 Minute Rest

5 Rounds:
30 Double-Unders (Fit: 80 Singles)
10 Calorie Bike


Tuesday, November 27

STRENGTH

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

PLUMBING / VENTILATION

3 Rounds For Time:
15 Power Snatch (Fit: 55/35#, RX: 75/55#)
500m Row
10 Toes-2-Bar (Fit: Hanging Knee Raises)
500m Row
15 Overhead Squats (Fit: 55/35#, RX: 75/55#)


Wednesday, November 28

SQUAT ENDURANCE

12 Min EMOM:
Min 1: 12 Goblet Squats (Fit: 53/35#, RX: 70/53#)
Min 2: 12 Lunges w/ DBs in Front Rack (Fit: No Weight, RX: 35/20#)

VENTILATION / PLUMBING

15 Min AMRAP:
15 Deadlifts (Fit: 115/85#, RX: 155/105#)
12 Burpees Box Jumps (Fit: 20/16", RX: 24/20")
3 Bar Muscle-Ups (Fit: C2B or Jumping Chest-2-Bar/Ring Rows)


Thursday, November 29

PLUMBING

4 Rounds For Time:
50 Air Squats
35 Situps
20 Pushups (Fit: Box Pushups)
10 Strict Pullups (Fit: Banded Pullups or 20 Ring Rows)

PLUMBING / VENTILATION

40s Max Thrusters (Fit: 75/55#, RX: 95/65#, FB: 115/75#)


Friday, November 30

PLUMBING / VENTILATION

"Helen"
3 Rounds:
400m Run
21 KBS (Fit: 44/26#, RX: 53/35#)
12 Pullups (Fit: 21 Jumping Pullups)

PLUMBING / PLUMBING

4 Rounds Not For Time:
Max Unbroken Strict Knees To Elbows (Fit: Knee Raises)
50 Double-Unders (Fit: 90s Double-Under Practice)


Saturday, December 1

CONDITIONING

Partner Workout For Time: (35 Minute Timecap)
300 DB Thrusters (Fit: 35/20#, RX: 50/35#)
*Every 3 minutes: 200m Run*

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