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#)