Monday, February 1st

Deload Week

Mobility: Chest/Shoulders/Back

then,

Buy In: 500M Ski Erg

5 Rounds of:

15-GHD Situps

12-Ring Rows

9-HSPU’s

Cash Out: 500M Ski Erg

for time.

Sunday, January 31st

Rest Day.

Saturday, January 30th

Make Up Day.

Missed a Test Day? Today is your last chance to make it up!

Friday, January 29th

Deload Week

Lower Body Mobility :15

then,

Assault Bike Intervals :20 on, :40 recovery

Minute 1: 60rpm

Minute 2: 70rpm

Minute 3: 80rpm

Minute 4: 90rpm

Minute 5: 100rpm

(or 6/7/8/9/10 on RPE scale)

x 2 Rounds.

then,

3 Rounds for time of:

25-Air Squats

20-Box Jump Overs (24/20″)

15-Back Extensions

Thursday, January 28th

Deload Week

Mobility: Upperbody & Core

then,

25:00 Ascending AMRAP of:

(5/10/15/20/25/etc)

Calorie Row

Situps

Double Unders

V Ups

Wednesday, January 27th

Last Day of Test Week

Max Height Box Jump (:15)

then,

“Andi”

100 Hang Power Snatches (65/45)

100 Push Presses

100 SDHP’s

100 Front Squats

for time.

Tuesday, January 26th

Test Week

Powerlift Total

Back Squat to 1RM

Bench Press to 1RM

Deadlift to 1RM

Monday, January 25th

Test Week

Weightlifting Total

Snatch to a 1RM

Clean & Jerk to a 1RM

then,

“Grettel”

10 Rounds for time of:

3-Clean & Jerk (135/95)

3-Bar Facing Burpees

or

“Ingred”

10 Rounds for time of:

3-Snatch (135/95)

3-Bar Facing Burpees

Sunday, January 24th

Rest Day.

Saturday, January 23rd

Make Up Day.