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** This week will be a repeat of the initial Testing Week; try to improve on your scores from then! Day 1 Bike Erg Average Watt Test The goal on this test is to establish the average wattage you can hold for two 8 minute efforts. Workout: Set the units to Watts 3:00 Spin @warmup […]
“FITNESS” & “PERFORMANCE” A. In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 10/8 Calorie Echo Bike 80-ft Farmer’s Carry Rest 4 minutes, then… B. In teams of two, with one partner working at a time, partners […]
“FITNESS” A. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Left Leg Single Leg Romanian Deadlift x 6-8 reps @ 3011 Minute 2 – Right Leg Single Leg Romanian Deadlift x 6-8 reps @ 3011 Minute 3 – Tempo Push-ups x 10-12 reps @ 1111 Minute 4 – Wall […]
“FITNESS” & “PERFORMANCE” In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of: 20/15 Calories of Rowing, Ski Erg, or Concept 2 Bike Erg 20 Box Jump-Overs (24/20″) 20 Push Presses (95/65 lb) or Dumbbell Push Presses 20 Wall Balls (20/14 lb) 20 Hang Power Cleans (95/65 […]
“FITNESS” A. Every 90 seconds, for 24 minutes (4 sets): Station 1 – Romanian Deadlift x 6-8 reps @ 4011 Station 2 – Dumbbell Bench Press x 12-15 reps @ 2011 Station 3 – Banded Pallof Hold x 30-40 seconds each side Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 […]
