A.
Test #1
Take 20 Minutes to build to a 3 RM Back Squat
B.
Test #2
Fran
21-15-9
Thruster (95/65 lbs.)
Pull Ups
TC- 8 Minutes
Scale as needed to make this a workout that you can complete in 8 Minutes or less.
A.
Bench Press
3 @ 70%
2 @ 80%
1 @ 85-90%
2 @ 80-85%
1 @ 90%
1 @ 90+%
Optional Extra:
1 @ 90+%
Rest 2 minutes between sets
B.
Complete as many reps as possible in 3 minutes of:
12 Dumbbell Shoulder to Overhead (50/35lbs)
15 Box Jump Overs (24/20" - step down)
18 Pull-Ups
Max Wallballs in the remaining time.
Rest 3 minutes between sets and repeat for THREE total sets.
Rx+ Loading/Movements:
60/40lbs
15 Chest to Bar Pull-Ups or 9 Bar Muscle Ups
Goal = >45 seconds on Wallballs.
A.
Test #3
In 15 Minutes, Build to a 1 RM Clean
B.
Test #4
Against a 60 second clock, perform as many reps as possible of:
10 Burpee Box Jump-Overs (24"/20")
Max Calorie Assault Bike in the remaining time.
Rest 2 minutes between sets and repeat for SIX total sets (18 minutes).
Note: If there are more than 6 people in class, stagger heats so everyone can use a bike for this workout. Adjust BBJO as needed to a number than you can keep consistent and still have time for the bike each set.
Every 2 minutes, for 30 minutes (5 sets of):
Station 1: Shuttle Run, Assault Runner, or 200-400 Meter Outdoor Run (2 minutes or less)
Station 2: Bike or Row
Station 3: Bike or Row
* No rest between sets, goal is consistent sustainable pace for the full 30 minutes.
*For those feeling beat up over from the past few days, treat this as a recovery workout*
A.
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 20-30 second Back to Wall Handstand Hold (practice kicking up) OR Nose to Wall Handstand Hold
Station 2: 30-45 Seconds of Double Unders or Boxer Skips
Station 3: 45-60 Second Front Leaning Rest
Station 4: Rest
B.
Four rounds for time of:
75 Double Unders
4-6 Wall Walks
10-15 Strict Pull-Ups
4-6 Wall Walks
Rx+ Movements:
100 Double Unders
50 Foot Handstand Walk (in place of wall walks)
3 Rope Climbs or 8 Ring Muscle Ups (in place of strict pull-ups)
Goal = < 19 minutes
Cap = 22 minutes
In teams of 3, complete as many rounds and reps as possible in 30 minutes of:
Partner 1: 200 Meter Run
Partner 2: 4 Dumbbell Burpee Deadlifts + 7 Dumbbell Hang Power Cleans + 10 Dumbbell Front Squats
Partner 3: 25 Sit-Ups
* Rotate in order once each partner has finished their required work.