Workouts for 10/9-10/14/2017

Welcome to Baseline Week Round 2!
This is our opportunity to see how far we've come the past few weeks! For those who will be experiencing it for the first time, be sure to checkout our original post.

For those looking for an added bonus this round, challenge yourself by making sure you are hitting all movement standards and saying "no rep" to yourself when you're not. Wall ball didn't hit above the yellow? Squat not below parallel? No rep! Don't be afraid to move down in weight, or move to a different progression to be successful. Never hesitate to ask your coach for advice! We are here for YOU!

We are all here to support and cheer each other on. Good luck and see you this week!


Monday, October 9
  
STRENGTH/SKILL

15 Min to Find:
    2 RM Bench Press

CONDITIONING

Record time of each for:

  • 500m Row
  • Max Sit Ups in a Minute
  • Handstand Against Wall for Time
  • Vertical Jump
  • Max Bar Hang

Tuesday, October 10

STRENGTH/SKILL

15 Min to Find:
  2 RM Back Squat

CONDITIONING

"The Chief"
Complete 5 rounds of the following:
   3 min AMRAP:
      3 Power Cleans (135/95)
      6 Push-Ups
      9 Air Squats
   1 min Rest


Wednesday, October 11

STRENGTH/SKILL

A. 1 Mile Run

B. 1 Min Max Burpees

CONDITIONING

Make-Up Baseline

AND/OR

3 Rounds for Time:
    10 Slam Balls Over the Shoulder
    15 Box Jumps
    20 Double Unders
    200m Run
    Rest 2 Min


Thursday, October 12

STRENGTH/SKILL

15 Min to Find:
    2 RM Strict Press

CONDITIONING

A. "Helen"
     3 Rounds for Time:
         400m Run
         21 KB Swings (24/16kg)
         12 Pull Ups

B. Max Ring Hold


Friday, October 13

STRENGTH/SKILL

A. 15 Min to Find:
     2 RM Power Clean
  
B. 15 Min to Find:
     2 RM Deadlift

CONDITIONING

2k Row


Saturday, October 14

Make-Up Baseline

AND/OR

STRENGTH/SKILL

10 Min EMOM:
    100m Sprint

CONDITIONING

4 Rounds for Time:
    100m Farmer's Carry
    5 of Bar Complex:
        1 Power Clean
        1 Front Squat
        1 Push Press