Great week of Testing! This week is the final week of Retest Workouts and we begin a new training cycle next week!
UPCOMING EVENTS
Feb 4th – New Cycle Begins
Feb 22nd- Friday Night Lights Begins!!
Feb 23 – Barbells & Brunch – Ladies Potluck Brunch following the 9am class
MONDAY
Box squats OR Auxiliary Strength
RETEST WORKOUT
Fitness
21-15-9 reps for time of:
Thrusters barbell 43/30
pull-ups
Health
15-12-9
Thrusters Dumbbells
Ring Rows
Tuesday
Clean
OR Auxiliary Strength
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Box Step-Overs/5 unweighted step overs
10 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 7:00…
Complete as many rounds and reps as possible in 5 minutes of:
5 seated Z press
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups/ring rows
10 HR Push-Ups
Wednesday
Strict Press
OR Auxiliary Strength
Hero “Michael”
3 Rounds for time
Fitness
800 Meter run
50 Super man extentions
50 sit-ups
Health
200-400 m run
20 Bird Dogs
25 sit-ups
Thursday
Core and Stability Work
12 Dumbbell Man-Makers
12 jumping lunges (each leg)
18/12 Calories of Assault Bike/Row
12 wall balls
400 Meter Run
12 wall balls
18/12 calories assault bike/Row
12 jumping lunges (each leg)
12 Dumbbell man-makers
Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press
Friday
Deadlift
OR Auxiliary Strength
TEST WORKOUT
3 rounds rest 2 mins after each round
500 m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups/ring rows
your score is the final time (you must rest the 2 mins)
keep this score, we will circle back to it throughout this year!
Saturday
3 sets
Tough Set of Partner GH Raises
15-20 Partner Leg Throws
For Time (in a Team of 4)
400 meter run with the wall ball (each holding one) together
25 Deadlifts (45kg) (each)
400 meter run with the wall ball (each holding one) together
25 Thrusters (20kg/15kg) (each)
400 meter run with the wall ball (each holding one) together
25 Front Squats (20kg/15kg) (each)
400 meter run with the wall ball (each holding one) together
25 Push Presses (20kg/15kg)
400 meter run with the wall ball (each holding one) together
