What an amazing first week of testing. So many pbs and level ups amazing work guys
Here is the weeks programming. Hope you guys enjoy this week to come
Our weekly overview video is here
Testing time is upon us guys, lets see how we have improved
Monday we TEST Squat Endurance & Kettlebell. Warmup is 8 minutes of Hip/Glute Prep Followed by 2 rounds of Core Engagement. Squat Endurance is TESTING OR Building Back Squat sets in 12 min. Prep is Kettlebell Movement Review. Workout is Kettlebell TEST OR 3 Rounds of Kettlebell Snatches & Burpee Pullups. Extra Credit is Core Work & Glute Mobility.
Tuesday is TEST API. Warmup is Joint Circles & Squat Mobility. Prep is Movement Review. Workout is Test API OR a 17 min Partner workout with a Rowing Buy-In & an Ascending reps AMRAP. Extra Credit is Shoulder Stability Work & Ab Mobility.
Wednesday we Test Deadlift & UB/LB Endurance. Warmup is Glute & Core Prep. Deadlift is Testing OR Build to a Heavy 5 in 15 minutes. Prep is Movement Review. Workout is Testing UB/LB Endurance OR a 10 min AMRAP of Push Press & Reverse Step Lunges. Extra Credit is Flushing & Mobility.
Thursday we Test Rings & Row. Warmup is Press & Lower Body Prep mixed with Singleunders. Rings are Testing OR 10 minutes to build to a Heavy 3 Weighted Ring Dips. Prep is Rowing Review. Workout is Test Rowing OR a 20 min AMRAP with Doubleunders, Airbike, Box Stepups & Wallballs. Extra Credit is Core Accessory.
Friday we Test UB Pull & Lactic Tolerance. Warmup is Squat and Shoulder Girdle Prep. UB Pull is Testing OR Build to a Heavy 3 Weighted Chinups in 10 min. Prep is Movement Review. Workout is Test Lactic Tolerance OR Thrusters, Barfacing Burpees, & CTB Pullups for 3 Descending Rounds. Extra Credit is Flushing and Upper Body Mobility.
Sunday is Make-up Testing & Test Flexibility. Warmup is Partner Full Body Prep. Prep is Medball Clean Review. Workout is in Partners for 25 minutes with Medball Cleans, Stepups, & a Run. Finisher is Test Flexibility OR 1:00 Mobility Stations. Extra Credit is Shoulder Prehab.
Not to forget our weekend bootcamps
Also this weeks team wod is bring a buddy - mad hatters tea party. Workout will be out on the day