In 24 mins:
Row 1000/750m
Then AMRAP of:
2 Rope climbs
10 Box jump overs (24/20″)
10 Chest to bar pull-ups
10/7 Cal on Assault bike
10 Bar muscle ups
10 Box jump overs (24/20″)
Below is the testing for this week.
“But what if I’ve already done that test?”
-There will be a programmed workout that fits into the same time domain as the test. Various reps and sets will take the place of any strength tests that you’ve already done.
“Should I test the same thing again?”
-No. Save it for the next testing cycle (in 3-4 months). You don’t get stronger/fitter from constantly testing. Work on the skills/strengths/movements so you can level up even MORE the next time.
Monday
-Weightlifting
-Rings
-Squat Endurance
Tuesday
-Aerobic Power Intervals
Wednesday
-Flexibility
-Core and Coordination
-Kettlebells
Thursday
-Run
-Row
Friday
-Make up day (you can wear lipstick and eye shadow if you think it will help)
In 24 mins:
Row 750m Buy-in (~4 min)
Then AMRAP of:
2 Rope climbs (pull to standing + hang 10 sec)
10 Box jump overs (20″)
10 Ring rows
7 Cal on Assault bike
10 Jumping C2B – chin up hand hold
10 Box jump overs (20″)
2 rounds + 6 Jumping C2B
Thanks Cara!
In 24 mins:
Row 1000/ 3:33 minutes
Then AMRAP of:
2 Rope climbs (Went with pull up off ground and hang as long as possible)
10 Box jump overs (20inches)
10 jumping c2b pull-ups
10/7 Cal on Assault bike
10 Ring Rows
10 Box jump overs (20″)
3 rounds, 7 box jumps.
Only realized how tired I was from thrusters yesterday once the workout started.
Tried the rope some after the workout, had a couple good shimmies. Will work on technique.
Open gym:
Clean shrug + power clean + hang squat clean + pause tempo front squat + split jerk — 75/80/85/90/95/100/105/110
AMRAP 8
3 – 6- 9…
Clean & jerks (85#)
T2B
8 cleans into round of 12. Felt super sluggish after a day of poor eating.
Class:
1 rope climb / box jump overs at 20″ / jumping C2B and pull ups — 4 rounds + 1 rope climb and 6 box jump overs.