FITNESS TESTING #4

‘Monostructural’

5km Row

REST DAY

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Front Squat
3-3-3-3-3

PART 1:

To be done 30 minutes before class

Push Press
3-3-3-3-3
– Use the heaviest weight possible on each set

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

For time:
5K Row

– Goal is to re-test a 5,000m row time. Compare to your previous best.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

FITNESS TESTING #3

‘The Fast and the Furious’

3 Rounds
15 Burpees
400m Run
15 Pullups

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

For time:
100 Wallball (20/14)

– Goal is to finish under 4 minutes with the best going unbroken and just over 3 minutes.

Rest 3 minutes

For time:
30 Muscle ups

– Goal is to finish under 4 minutes. However a “good” time on this benchmark is under 3 minutes.

Rest 3 minutes

For time:
200 Double unders

– Goal is to finish under 4 minutes with the best going unbroken and just over 2 minutes.

Rest 3 minutes

For time:
100 DB Snatch (50/35)

– Goal is to finish under 5 minutes with the best going unbroken and just over 4 minutes. Alternate hands each rep.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

THE CHIEF

5 Rounds

AMRAP 3min

3 Power Cleans (135/95lbs)
6 Pushups
9 Squats

Rest 1 minute

PART 1:

To be done 45 minutes before class

Alternating minutes for 20 minutes:
Odd: 2 Back squat (Heavy)
Even: 10 GHD Sit ups

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 10 minutes

For quality:
Accumulate 3 minutes in an L-sit.

– Goal is to complete the given time in as few sets as possible.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

FITNESS TESTING #2

Weightlifting
1RM Clean and Jerk

Monostructural
1 Mile Run

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

5 Rounds for Time:
60 Double unders
30 Box Jumps (24”/20”)
15 Step-ups (50/35# DB each hand)

– Goal is to finish under 15 minutes, with great times closer to 10 minutes.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

5 Rounds

50 Double Unders
25 Box Jumps (24/20″)
12 Step Up and Overs (45/25lbs)

REST DAY

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

FITNESS TESTING #1
5 BB Push Press (75/55lbs)
6 Toes to Bar
7 Thruster (75/55lbs)
EMOM for as long as possible

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

Power Snatch
2-2-2-2-2
– Use the heaviest weight possible on each set

Back Squat
2-2-2-2-2
– Use the heaviest weight possible on each set

Good Mornings
3×8
– Use a consistent weight across all working sets.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Crazy Monkey Partner WOD

Min 1: Monkey 1 performs AMRAP
Pullups
Monkey 2 watches
Min 2: Monkey 1 tries to catch Monkey 2 in 100m Sprint.
Min 3-5: Monkey 2 performs 10 Burpees if they were caught, otherwise both rest
Switch Monkey 1 and 2

repeat with:
Jumping Lunges (reps)
Rowing (metres)

To be done 30 minutes before class

“Angie”
For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

– Goal is to finish under 15 minutes, with really fast times under 13. This is a great test of basic bodyweight strength. So hit this one hard to get a accurate idea of whether these are a strength or a weakness to keep working on.

Do the gym programming (RX’d or competitor) for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

0-5min
Assault Bike 50/40cals
5-10min
30 Cluster (135/95lbs)
10-15min
Run 800m
15min +
25 Squat Clean (135/95lbs)

PART 1:

To be done 45 minutes before class

Front Squat (Pause)
1-1-1-1-1
-Build to the heaviest weight you can across the sets

Hang Squat Clean
1-1-1-1-1
-Build to the heaviest weight you can across the sets

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

For quality:
50 Strict HSPU
50 Strict Ring dips
50 Triple unders

– Goal is to complete the reps in as few sets as possible.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

5 Rounds

6 Strict HSPU
6 1 MB Clean + 1 MB Front Squat

5 Rounds

6 HSPU
6 1 MB Front Squat + 1 Wall Ball

PART 1:

To be done 30 minutes before class

For time:
30 Power Snatch (185/135)

– Goal is to finish under 7 minutes, with really fast times under 5. If you were unable to complete the workout from Monday with power snatches at (185/135) in it, scale this to (155/105).

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

5 Rounds for time:
500m Row
15 Bench press (135/95)

– Goal is to finish under 15 minutes, but shoot for under 13. The bench should be light and have the first few rounds unbroken.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.