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")