Workouts for 1/8-1/13/2018

Welcome to Baseline Week!

This is our opportunity to see how far we've come the past year! For those who will be experiencing it for the first time, 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, January 8

STRENGTH/SKILL

15 Min to Find:
    2 RM Bench Press

CONDITIONING

"The Chief"
5 Rounds of:
    3 Min AMRAP:
        3 Power Cleans (135/95#)
        6 Push Ups
        9 Squats
    Rest 1 Min Between Rounds


Tuesday, January 9

STRENGTH/SKILL

Each for Time:

    100 DUs or Max DUs in 3 Min (whichever comes first)

    500m Row

    Handstand Against Wall for Time

    1 Min Max Sit-Ups

    Max Bar Hang    FB: With 1/2 BW vest

    Vertical Jump

    Max Ring Support Hold

    2 Min Push Up Test


Wednesday, January 10

STRENGTH/SKILL

20 Min to Find:
    2 RM Back Squat

CONDITIONING

1 Mile Run

Rest

1 Min Max Burpees


Thursday, January 11

STRENGTH/SKILL

15 Min to Find:
    2 RM Strict Press

CONDITIONING

"Helen"
3 Rounds for Time:
    400m Run
    21 KB Swings (53/35#)
    12 Pull-Ups


Friday, January 12

STRENGTH/SKILL

A. 15 Min to Find:
    2 RM Power Snatch

B. 15 Min to Find:
    2 RM Squat Clean

C. 15 Min to Find:
    2 RM Deadlift


Saturday, January 13

STRENGTH/SKILL

15 Min Handstand & HS Walk Practice

CONDITIONING

On a 25-minute clock, 5 rounds of:
    50s Row, Rest 10s
    40s Row, Rest 20s
    30s Row, Rest 30s
    20s Row, Rest 40s
    10s Row, Rest 50s