Jan 6 – Jan 10 focus for all levels:
Skill and speed development, please keep your workouts in perspective…you may be challenged with some new movements or re visiting some old goats. PR’s are less important this week, quality of movement with speed and increasing confidence is key this week. Oh yeah lets have some fun!
Fitness
Level 1 testing:
1 attempt at unbroken push ups
Rest 45 sec – 60 sec
3 attempts at unbroken single under’s
(if you reach 100 it’s time to start your DU apprenticeship)
Rest 45 sec – 60 sec
500 m row for time
***Rest 5 minutes then…
EMOM x 10
Even minutes static squat hold at your full depth x 30 seconds
Odd minutes plank hold x 30 seconds
***if you need to come out of the squat or plank before 30 seconds = 10 burpee penalty that will be tallied and performed at the end of 10 minutes
Performance
Level 2 testing:
1 attempt at unbroken push ups
Rest 45 sec – 60 sec
3 attempts at unbroken double under”s
Rest 45 sec – 60 sec
500 m row for time
***Rest 5 minutes then…
EMOM x 10
Even minutes 6 pistol squats (3 each leg)
Odd minutes HS hold x 30 seconds
Sport
EMOM x 8 minutes – 2 front squats @75%
5 x 3 position clean @70% (high hang, mid thigh, below knee)
4 sets for max reps
30 seconds power cleans @60%
Rest 90 seconds between each set
3 rounds for time:
5 Back Squats @70%
15 CTB pull ups
Weightlifting
7 x 3 Hang Snatch (1 pull + 2 snatch)
5-4-3-3-3 Overhead Squat
