Test Week is here!! We are so excited to see your results and progress this week! It has been a great training cycle!
We will get you details about the next training cycle but we are excited about what is in store for this rest of this year and the new year!! Stay tuned!
UPCOMING EVENTS
November 12 – Hero Workout in honor of Fallen Police Officer Antwan Toney
November 15th – Clinic during classes – Refine your Clean Technique
November 17th – Bonfire at Caleb and Kelly’s House!
December 1 – Peak Christmas Party!!
Monday
Max Front Squat!!! OR Auxiliary Strength
3 rounds for max reps of:
1 minute of wall ball cleans
1 minute of box jumps/step-ups
1 minute of sumo deadlift high pulls with KB
1 minute of sit-ups weighted with wall-ball/unweighted
1 minute of rowing (calories)
Rest 1 minute
Tuesday
Max Snatch!!!! OR Auxiliary Strength
Complete as many rounds as possible in 7 minutes of:
20 med ball cleans
40 double-unders/single unders
Wednesday
Max Strict Press!!! + Max weighted or unweighted pull-ups OR Auxiliary Strength
For time:
50/25 Kettlebell Swings
40/20 Walking Lunges with Farmer’s Carry/or un-weighted
30/15 Burpees
20/10 Dumbbell or Kettlebell Thrusters
10 Weighted Strict Pull-Ups/ring rows
20/10 Dumbbell or Kettlebell Thrusters
30/15 Burpees
40/20 Walking Lunges with Farmer’s Carry/or un-weighted
50/25 Kettlebell Swings
Thursday
3 rounds
10 Y T W’s
10 single leg ham curls
10 bulgarian split squats
1-2 turkish get ups
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
5 Ring Rows (Partner A)
10 Push-Ups (Partner A)
15 Air Squats (Partner A)
5 Ring Rows (Partner B)
10 Push-Ups (Partner B)
15 Air Squats (Partner B)
5 Ring Rows (Partner A)
10 Push-Ups (Partner A)
15 Air Squats (Partner A)
5 Ring Rows (Partner B)
10 Push-Ups (Partner B)
15 Air Squats (Partner B)
400 Meter Run (Together)
Friday
Max Clean (jerk)!!! OR Auxiliary Strength
Fitness:
1,000 m row
800m run
500 m row
400 m run
500 m row
200 m run
Health:
500m row
400m run
250m row
200m run
150m row
200m run
Saturday
Teams of two must complete 10 rounds each:
10 Kettlebell Swings
10 Goblet Squats
10 Kettlebell Push Press (Left Arm)
10 Kettlebell Push Press (Right Arm)
***This is one set***
The kettlebell cannot touch the floor …
