*This week we will be programming a number of tests. This will serve the purpose of creating benchmarks for newer members as well as a chance to re-test for long term members. Please do your best to come along as these results provide valuable information for you as an individual and for us with regard to the effectiveness of our programming.

A. 1RM Front Squat

B. 3 x max reps unbroken pull-ups
*Rest exactly 2 min. between sets.
*C2B for athletes with 20 or more pull-ups in 1 set.

C. 500m row.

7:00am
For time:
25 Ball Slam
Run 100m (with slam ball)
25 Ball Slam
Run 100m
25 Ball Slam
Run 100m
25 Ball Slam
Run 100m
100 Burpees (6″ jump and touch)
25 Kettlebell Swing 24/16kg
Run 100m (with KB)
25 Kettlebell Swing
Run 100m
25 Kettlebell Swing
Run 100m
25 Kettlebell Swing
Run 100m
*Performed on a 400m course separated in 100m segments. Still don’t get it? Come in and see!

30-20-10 reps for time of:
Front Rack Lunge 50/35kg
Dips

Take 5 min. to build up in weight in each of the following:
Muscle Snatch x 1
Power Snatch x 1
Snatch x 1
Overhead Squat x 5

EMOM x 30 min:
1. Max Shuttle 10m
2. Max Strict Toes to Bar
3. Rest

Five rounds for time of:
75 Double-unders
30 Medicine Ball Cleans 9/6kg
60 Sec. Flexed Arm Hang

Push Jerk 30-20-10-5 reps.
*Each set is for load.
*Rest as necessary between sets.

*Good luck to Renee and Nat who are competing in Olympic Weightlifting today.

7:00am
Partner Workout
AMRAP in 30 minutes:
10 Pull-ups
20 Toes to Kettlebell
30m Walking Lunge
*One partner will start on the AMRAP and the other on a 400m run. Upon completion of the run, the partners will swap roles continuing to accumulate rounds for a single AMRAP score.

A. Overhead Squat 5-5-5-5-5
*Pause for 5 sec. in the bottom of the 1st and 5th rep.

B. 40-30-20-10 reps for time of:
Wall Ball 9/6kg
*Sets must be unbroken.