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#)

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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#)

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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#)

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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

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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)