Workouts for 01/28-02/02/2019

Monday, January 28

LEVEL METHOD TESTING AEROBIC POWER INTERVALS

3 Rounds:
1 Minute Wallballs (20/14#)
1 Minute Hang Power Clean (75/55#)
1 Minute Box Jumps (24/20")
1 Minute Push Press (75/55#)
1 Minute Burpees
1 Minute Rest


Tuesday, January 29

STRENGTH

4x8 Deadlift

VENTILATION / PLUMBING

15 Minute AMRAP:
10 Dumbbell Deadlifts (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
Walk 50m w/Dumbbells


Wednesday, January 30

STRENGTH

4x8 Power Snatch

VENTILATION / PLUMBING

18 Minute EMOM:
Minute 1: 20 Russian Kettlebell Swings (Fit: 53/35#, RX: 62/44#, FB: 70/53#)
Minute 2: 8 Burpee Box Jump Over (Fit: 20/16", RX: 24/20", FB: 30/24")
Minute 3: 1 Rope Climb (Fit: 3 Rope Climb Progressions)


Thursday, January 31

For Becky.

LEVEL METHOD TESTING

Squat Endurance
Flexibility
Rings

BONUS (if time allows)

100 Ring Rows
100 Box/Bar Pushups
100 Air Squats
*Every break perform 25 situps*


Friday, February 1

STRENGTH

4x8 Strict Barbell Press

VENTILATION / PLUMBING

10 Minute AMRAP:
10/8 Calorie Row
5 Clean and Jerks (Fit: 75/55#, RX: 95/75#, FB: 135/95#)
5 Pullups + 5 Pushups (Fit: 10 Ring Rows + 5 Knee Pushups, FB: 2 Muscle-ups)


Saturday, February 2

VENTILATION / PLUMBING

"Wallball Nicole" (20 Minute AMRAP):
Run 400m
Max Wallballs
*Every break in wallballs starts a new run*

COOKIE (if time allows)

5 Minutes: Max Barbell Cheater Curls