Here are your options if you havenβt completed the following tests:
Front Squat
Lactic Tolerance
Deadlift
Upper/Lower Endurance
Daily Workout
DB Hang Power Clean and Jerk x5
15 min to build up
AMRAP in 10 min
10 Renegade Rows
10 Push Press (NOT jerks)
10 Burpee Over DB
(50/35#)
Mobility and Warm-up
Front Squat Test
110# x 3, 115# x 3, 120# x 3, 130# x 3, 140# x 1.
**Successful 145# x 1 – Completed . Levelled up to Purple.
WOD
AMRAP in 10 min
10 Renegade Rows
10 Push Press (NOT jerks)
10 Burpee Over DB
(20#)
Rounds x 4
Total Reps: 120reps
Thanks Ingrid!!
Great job Amanda. Your progress in such a short time is impressive
Mobility and Warm Up.
Front Squat testing
35 x 8, 45 x 8, 55 x 8, 65 x 8
Yellow 2
Lactic Tolerance testing
15 -12 -9
20″ Elevated Bodybuilders
Jumping Pull ups
4:27
Yellow 1
I did better than I thought I was going to on these tests today. I’ve not done the jumping pull-ups before, and maybe I let it get into my head. Lol.
Thanks Ingrid.
And thanks to Blake who gave encouragement and pointers π
WOD Part 1
DB Hang Power Clean and Jerk x5
15-20-25-30-30-30
WOD Part 2
AMRAP in 10 min
10 Renegade Rows
10 Push Press (NOT jerks)
8 Burpee Over DB
(25#)
Completed 5 rounds + 2 Renegade Rows
I ended up sweatier than expected π
Daily Workout
DB Hang Power Clean and Jerk x5
15 min to build up
20-30-40# (DB HPC) then got one of DB HPC and Jerk w 40#
AMRAP in 10 min
10 Renegade Rows
10 Push Press (NOT jerks)
10 Burpee Over DB
(20#)
4 Rounds + 10 PP
Did the first round w 30’s; then dropped to 20’s (should have been 25#)
Thanks Kevin!
Deadlifts to warm up
125×5
145×5
165×3
175×3
Upper/Lower Endurance Test – levelled up to Brown
21-15-9
Deadlift @ 145#
DB Press @ 20# each hand
Time: 5:22
Thanks Ingrid.
Nice work on tackling that one again & levelling up Kelly!
WOD Part 1
DB Hang Power Clean and Jerk x5
30-35-40-45-45
WOD Part 2
AMRAP in 10 min
10 Renegade Rows
10 Push Press (NOT jerks)
10 Burpee Over DB
(35#)
Completed 3 rounds + 10 Renegade Rows + 10 Push Press + 8 Burpees
Did the brown workout with the blue weight. Last time a workout had burpees I did the blue amount and got SMS from the coach when I got home telling me I should be doing brown level burpees, so I did. This workout was brutal.
Thank Ingrid.
Isn’t it nice that they care about your fitness? π
DB Hang Power Clean and Jerk x5: 12, 13, 20, 25#
AMRAP in 10 min
10 Renegade Rows (note: keep bum down)
10 Push Press
7 Burpee Over DB
20# for 2 rounds, then 15# for remainder: 4 rounds + 2 burpees
Thanks Kevin!
Biked to CFM.
DB Hang Power Clean and Jerk x5
15 min to build up
25-40-50-50-40
AMRAP in 10 min
10 Renegade Rows
10 Push Press (NOT jerks)
10 Burpee Over DB
(40#)
4 Rounds + 1 Burpee
Merci Ingrid!
Front Squat
225 x 1
Purple I to Purple II
Lactic Tolerance
15-12-9
Thrusters 95#
Pull ups
Purple to Brown II
Thanks Blake!!
Daily Workout
DB Hang Power Clean and Jerk x5
15 min to build up
Built up to 35#
AMRAP in 10 min
10 Renegade Rows
10 Push Press (NOT jerks)
10 Burpee Over DB
(30#)
4 rounds and 10 renegade rows
(push presses got hard)
DB Hang C&J
10/15/20/25#
Amrap 10min
10 Renegade Row (20#)
10 push press
7 Burpees over Db’s
Total- 3rds & 10 pp
Front Squats
45# x 5
55# x 5
70# x 5
80# x 8 = yellow 3 (woohoo I don’t have to do 8 reps anymore!!!)
Lactic tolerance
21-15-9
Down ups
Jumping pull ups
5:00 = yellow 3
I improved my time for LT by 2s AND did more reps!! (Did 15-12-9 last time)
Until I program 10 rep front squats next week π
ugh Kevin why??!!
Tested my squat endurance again. Maintained my level at Brown – 20 reps x 125#. Was tough. I only need 5# to level up, so it’s achievable on a “peak performance day”. (Today was not THAT day)
WOD:
10 min AMRAP
10 Renegade rows – 5 / arm (25#) (Blue)
10 Push Press (25#) (Blue)
8 Burpees over DB (Purple)
4 Rounds even
This one kicked my butt. PP felt heavy and burpees were….well burpees!
Home Wod
Row 500 Calories
30:18
7463 meters.
Maintained a steady pace. Breathing never really got out of hand.
Tested front squat again, thought I had more in me guess not, got 225 failed 235
Lactic tolerance
15-12-9
Thrusters (75#)
Pull-ups
3:38
Now onto the heavy stuff.
Deadlift x5
85# – 105# – 125# – 145#x4 (grip slipped) – 160# x 5 – Remained at Orange III, but this felt better than it has previously. I think I might be able to try higher next time!
Upper/Lower Endurance
21-15-9
Deadlifts @ 115#
Pushups to 16″ box
Time: 5:14 – levelled up from Orange II to Orange III π
Deadlift test
95×8-135×5-185×3-205-225-250(PR) for Blue
U/L endurance
21-15-9
DL 165#
pushup
4:59 for blue