Rest Day.
Missed a Test Day? Make it up today.
Tuesday, April 10th
Test Week
Test: Max Unbroken Double Unders, 2 attempts.
Shoulder Press 1-1-1-1 to a 1RM
Barbell Rows 2-2-2-2 to a 2RM
then,
5 rounds for max reps of:
Strict HSPU’s
Ring Rows (rx=chest under rings, body in planked)
Rest 2:00 between sets.
*Bonus WOD*
400M Run
50 Double Unders
3 Rounds for time.
Monday, April 9th
Test Week
Max Height Box Jump 1-1-1-1-1 to a 1RM
Back Squat 1-1-1-1-1 to a 1RM
then,
“Alexander”
5 Rounds for time of:
31 Back Squats (135/95)
12 Power Cleans (185/125)
Sunday, April 8th
Test Week
Push Press 1-1-1-1-1 to a 1RM
Band Face Pulls 10-10-10-10-10
then,
“Freddy’s Revenge”
5 Rounds for time of:
5-S2OH (185/135, from rack)
10-Burpees
Bonus Tests:
1 Set, Max Unbroken Pullups
&
500M Row for time.
Saturday, April 7th
Rest Day.
*Today is our free class at 9:00 & 10:00am so invite a friend! Partner/Team wod today.
*The next Strength Program will start April 8th. Contact Eric at fallscitystrength@gmail.com for more info.
Friday, April 6th
Test Week
Full Clean 1-1-1-1-1 to a 1RM
then,
“Omar”
10-Thrusters (95/65)
15-Bar Facing Burpees
20-Thrusters
25-Bar Facing Burpees
30-Thrusters
35-Bar Facing Burpees
For time.
*compare to 5/12/17
*This Saturday is our free class at 9:00 & 10:00am so invite a friend!
*The next Strength Program will start April 8th. Contact Eric at fallscitystrength@gmail.com for more info.
Thursday, April 5th
Test Week starts today!
Deadlifts 1-1-1-1-1 to a 1RM
then,
400M Run
21-Deadlifts (225/155)
42-Wall Balls (20/14)
15-Deadlifts
30-Wall Balls
9-Deadlifts
18-Wall Balls
400M Run
For time. *compare to 2/10/17
*Test 1*
1 attempt, max unbroken T2B
*Test 2*
50 Calorie Assault Bike for time.
*The next Strength Program will start April 8th. Contact Eric at fallscitystrength@gmail.com for more info.
Wednesday, April 4th
Last day of Deload Week
DB Single Arm OHS 6-6-6/Arm
then,
3 Rounds for time of:
5 Bar Muscle Ups
10/Arm Alternating DB Snatch (50/30)
20 Box Jump Overs (24/20″)
*Bonus WOD*
20-Fifty foot Shuttle Runs
1 Minute Rest
4 Rounds for total time.
*The next Strength Program will start April 8th. Contact Eric at fallscitystrength@gmail.com for more info.
Tuesday, April 3rd
Rest Day.
*The next Strength Program will start April 8th. Contact Eric at fallscitystrength@gmail.com for more info.
Monday, April 2nd
Deload Week
DB Shoulder Press 3×12
DB Rows 3×12
then,
21-15-9 reps each of:
HSPU’s
Ring Rows (Chest under rings)
then,
42-30-18 reps each of:
Ring Pushups
Calorie Row
For total time.
*The next Strength Program will start April 8th. Contact Eric at fallscitystrength@gmail.com for more info.
