Workouts for 01/14-01/19/2019

Monday, January 14

LEVEL METHOD TESTING GROUP 1

Front Squat
Upper Body Pull
Lactic Tolerance (Fran)


Tuesday, January 15

STRENGTH

3 Supersets:
50m Suitcase KB Carry (Fit: 53/35, RX: 62/44, FB: HEAVY DB/53)
100m Sandbag Jog/Walk
Rest As Needed

VENTILATION / PLUMBING

3 Rounds Max Effort:
1 Min Bike for Cal, 1 Min Rest
1 Min Row for Cal, 1 Min Rest
1 Min Box Step-Ups for Reps, 1 Min Rest


Wednesday, January 16

LEVEL METHOD TESTING GROUP 2

Deadlift
Upper Body Push
Upper/Lower Endurance (Diane)


Thursday, January 17

STRENGTH

3x3/side Turkish Get-Ups

VENTILATION / PLUMBING

12 Min AMRAP (Ladder):
3...6...9...12...15...etc...
Burpee Over Bar (Fit: Bodybuilder Over Bar)
SlamBall (Fit: 30/20#, RX: 40/30#, FB: 50/40#)


Friday, January 18

LEVEL METHOD TESTING GROUP 4

Kettlebells
Running


Saturday, January 19

VENTILATION / PLUMBING

20 Min AMRAP W/Partner:
17 Thrusters (Fit: 55/35#, RX: 95/65#, FB: 115/75#)
17 Russian KBS (Fit: 53/35, RX: 62/44, FB: 70/53#)
17 Pullups (Fit: 2x Ring Rows, FB: C2B)

PLUMBING / ELECTRICITY

Double Alternating Tabata (:20 Work/:10 Rest for 16 Rounds):
Tuck-ups
Hanging Knee Raises