Thursday, October 1st

A1) Chin-ups 4 x ME
A2) Handstand Holds 4 x 15-30 sec

B) 5 rounds
6 Power Cleans (135/95)
6 Front Squat (135/95)
30 Double Unders/60 Singles
rest 30 seconds

C) 5-8 minutes easy run/row

Wednesday, September 30th

A) Push Press 4 x 5 @ 85% of 5RM

B) 22 minute Aerobic Pace
200m Run
5 Deadlift @ 60-65% of 1RM
5 Ring Dips/Muscle-ups
1 minute Row
10 Box Jumps
15 Wallballs

Tuesday, September 29th

A) Power Clean 5,4,3,3 @70,75,80,85% of 1RM

B1) Front Rack Walking Lunges 4 x 12 (6 each leg)
B2) Kipping/Butterfly Pull-ups 4 x 5-15 or kipping practice

C) 6 minute AMRAP
Buy In: 400m Run
7 Burpees
7 Toe to Bar

Monday, September 28th

We’ve decided to add one last strength test today. Hope everyone had a great weekend!!

A) 12-15 minutes build to 3RM Front Squat

B) EMOM 10
1st – 5 Power Snatch
2nd – 8 Push-ups/Weighted PU

C) 3 rounds
10 V-ups
10 Hollow Rocks or 20sec Hold
10 Superman Raises (lift hold for a second then back down)

Saturday, September 26th

A) 18 minutes in Pairs
1) Runs 400m
7 Chest to Bar/Pull-ups
9 KB Swings
9 Burpees

rest 4 minutes then

B) Individually
8 minute AMRAP
8 Wallballs
10 V-ups
20 Double Unders/40 Singles

Why we Strength Test…

At the end of our strength testing week, every one of us has pitted our previous self against the person we are today to see if we have improved. This is beneficial for a couple of reasons.

Number one it motivates us to get better. Whether you hit a personal record (PR) for every lift tested or you didn’t get any this week, you can use it to push yourself further. PR’s are proof that your time and commitment is paying off. If you weren’t able to get any records, I encourage you to be reflect back on the past couple of months and be honest with yourself about how often you actually worked out and how much regular sleep you were getting. Was your nutrition consistent and your stress levels relatively low? All these play a part in excelling in the gym (and out of the gym). If you want to get stronger, fitter and leaner use the disappointment of not improving this week to spur you into a better routine, and I can guarantee that the next time strength testing rolls around you will smash new PR’s.

The second reason comes from the coaches perspective. Testing is a way to hold us accountable for what we are programming. By looking at the results of our members we are able to see what is working and what is not and make changes accordingly for your benefit. Just as an FYI it is for your benefit even if you are cursing Ian’s name for programming burpees (or insert most hated exercise here)… again!

Whatever happened this week, I challenge you to use it to your advantage and make your future self even better!

Dr. Liz Marshall – Chiropractor

Friday, September 25th

Strength Testing Week!

A) Build to a 1RM Deadlift

B) 1 round for time
400m Run
30 Thruster (95/65)
20 Box Jump Overs
400m Run
20 Thrusters
30 Box Jump Overs
16 minute time-cap

Thursday, September 24th

Strength Testing Week

A) Make up any missed testing or
15 minutes Gymnastics Practice
Handstand Holds/Walking
Kipping/Butterfly Pull-ups
Pistol Squats
Pick 2 or 3 and practice several minutes each rotating through

B) 20 minute at aerobic pace
200m Run
20 Walking Lunges
1 Farmers Carry
7 Ring Dips
30 Second Side Plank each side

Wednesday, September 23rd

Strength Testing Week!

A) Build to a 1RM Power Clean

B) 10 minute AMRAP
7 Power Clean @ 60% of A
11 HR Push-ups
11 Toe to Bar
30 Double Unders (75 Singles)

C) 2 rounds 45 Seconds Hollow Hold 45 Seconds Superman

Tuesday, September 22nd

Strength Testing Week!

A) Build to a 5 RM Push Press

B) 2 x 7 minute AMRAPS with 3 minutes rest between
200m Run
5 Strict Pull-ups
10 Burpee
15 Air Squat