Ghost
6 rounds1 min Rowing (cal)1 min Burpees1 min Double Unders1 min Rest Try for as many reps as possible of EACH exercise, not just total…
Teddy Bear Complex
E5MOM for 5 sets:5 Deadlifts5 Hang Squat Cleans5 Push Press5 Front Squats *Increase the load each cycle*Bar cannot touch/rest on the ground during a set
API or Row
20 Minute Rowing TestORAerobic Power Intervals3 rounds of:1 min Wall Balls (20/14# @ 10’/9’)1 min Hang Power Clean (75/55#)1 min Box JUMPS (24/20″ with step…
Weightlifting Test Day
Weightlifting – `15 minutes to testIf done early – EMOM of HPC/PCx3 for the remaining time Kettlebell Test- 10 minute EMOM
Thursday Assessments
Front SquatBuild to 1RM Weighted Pull-upBuild to 1RM Lactic Tolerance Assessment
Nice Weather = running time!
AMRAP in 24 min5-10-15-20-25-30…etcRKBS (50/35#)400m Run after each set
EMOMs and AMRAPS, Oh My!
EMOM for 6 minMin 1 – 45 sec Back Scale (L)Min 2 – 45 sec Back Scale (R) AMRAP in 8 min20 Lunges40 Squats80 Double…
Strength Day
E2MOM for 24 minHang Squat Clean Cashout300’ Farmer Carry (heavy)
Round and Round we go
5 rounds1 min KB Snatch (50/35#)1 min HR Pushups1 min Row/Bike (cals)Rest 1 min Cashout3-4 rounds5 Shoulder Activation Drill10 Tempo SL Glute Bridges (L)10 Tempo…
Building your Lactic Tolerance
Thrusters12 min to build to a 2RM 3 rounds15 Thrusters (95/65#)15 PullupsRest 2 min CashoutMax Double Unders in 3 min