Category: Workout

Mobility To Begin 200m PB Run 3 Rounds Of 400m Sprint 14 Wall Balls 8/6 21 Kettlebell Swings 24/16

On testing week you will concentrate a lot on your movement specific warm up.Then build 3 low level sets prior to starting your testing sets.You will do no more than 5 single Rep attempts at a maximum 1 Rep Max Bench Press 1 Rep Max Back Squat Emotm For 8 Mins 10 Burpee Tuck Jump…

Barbell Ladder 1-2-3-4-5-6-7-8…… Power Clean 50/35 Hang Squat Clean 50/35 Thruster 50/35 Start with 1 rep of each exercise,then 2 reps and so on.Climb the ladder as high as possible in 12 Mins   Gun show to finish!!!!!  

On the Minute x 15 Minutes 1-5 – 7 Deadlifts Minutes 6-10 – 5 Deadlifts Minutes 11-15 – 3 Deadlifts Start @ 40% and build as sets go on!!!   4 Rounds Of 10 Swings 24/16 15 Explosive Box Jump 24/18 Post times and loads to comments

10,9,8,7,6,5,4,3,2,1 Ab Mat Sit Up  Hand Release Pushups 6 minute cutoff WOD: 10-9-8-7-6-5-4-3-2-1 of Burpees Knees to Elbows

Back Squat On The Minute x 15 Minutes 1-5 – 7 Reps Minutes 6-10 – 5 Reps Minutes 11-15 – 3 Reps Weight should start at 50% of 1 Rep Max and should build in small increments throughout. Fran 21-15-9 Thrusters 42.5/30 Pull Ups Post loads and times to comments!!!  

20 Mins Of Mobility To Begin “Chip Off The Old Block” For Time 30 Lateral Barbell Burpees 400 Meter Run 15 Power Clean (60/40) 800 Meter Run 15 Power Clean (60/40) 400 Meter Run 30 Lateral Barbell Burpees Post Times to Comments. Box News!!!!! We still have quiet a few people yet to be retested…

Class Divides into 3 Teams 1 Round Max Distance Prowler Push 40/60 (6 Mins) 5 Squat Cleans 40/60 (6 Mins) Max 200m Sprints Relay (6 Mins) Gun Show To Finish

Back Squat 5+ x 85% 3+ x 90% 1+ x 95% 10 Rounds For Time 10 Push Up 10 Air Squat 10 Ab Mat Sit Up

Bench Press 5+ x 75% 3+ x 85% 1+ x 95% 100 BPA “Jackie” (With a twist) For time: Run 5x200m 50 Thrusters 20/15kg 30 Pull-ups