Workouts for 01/21-01/26/2019

Monday, January 21

STRENGTH

4x8 Hang Power Snatch

VENTILATION / PLUMBING

Every 2 Minutes For 14 Minutes (7 Rounds):
5 Strict Pullups (Fit: 10 Ring Rows, FB: Strict C2B)
10 DB Deadlifts (Fit: 35/20#, RX: 50/35#)
10 DB Snatch (Fit: 35/20#, RX: 50/35#)
5 Burpees (Fit: Bodybuilders, FB: 10 Burpees)


Tuesday, January 22

STRENGTH

4x10 KB Strict Press @ 2121 Tempo

LEVEL METHOD TESTING ROW

20 Minute Rowing Test


Wednesday, January 23

STRENGTH

3x8 Back Squat

VENTILATION / PLUMBING

14 Min AMRAP:
14 Front Squats (Fit: 75/55, RX: 95/65, FB: 115/75#)
14 Pullups (Fit: Jumping Pullups)
14 Step-ups (Fit: 20/16", RX: 24/20")


Thursday, January 24

LEVEL METHOD TESTING GROUP 3

Weightlifting
Neurological and Core Endurance (Annie)


Friday, January 25

PLUMBING / ELECTRICITY

14 Minute EMOM:
Odd Minute: 10 Bench Press (Fit: 55/35, RX: 115/75, FB: 135/95#)
Even Minute: 15 Box Jumps (Fit: 20/16", RX: 24/20")

PLUMBING / ELECTRICITY

100 Plate Presses (Fit: 25/15#, RX: 35/25#, FB: 45/35#)
*Every time plate is put down - 5 tuckups*


Saturday, January 26

VENTILATION / PLUMBING

5x5 Silent Sumo Deadlift

VENTILATION / PLUMBING

2 Rounds of:
8 Minute AMRAP:
8 DB Power Clean (Fit: 35/20#, RX: 50/35#)
8 DB Farmers Carry Lunge (Fit: 35/20#, RX: 50/35#)
Rest 2 Minutes Between Rounds