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

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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#)

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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)

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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")