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.

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.

 

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.