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8 weeks test

Monday

TEST DAY 1 A. 1RM Deadlift B. AMRAP 5 min – Pullups 1. beginner- body row/assisted pullup 2. int- non assisted pullup 3. adv- non...
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Wednesday

50 Minute Run, Row, or Bike for Max Distance

Monday

A. Build to a Clean and Jerk Heavy Single in 10 minutes B. 5 Minute Amrap  “DT” 12 deadlifts 9 hang power clean 6 push...
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Friday

A. Rope climb skill work. B. 5, 2-minute rounds of: 12-ft. rope climb, 3 ascents Row for calories Rest 3 minutes between rounds. Post calories...
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Wednesday

A. Deadlift mechanics/setup/warmup B. Deadlift 5-5-5-5-5 reps*increasing each set of 5 to a solid heavy 5, shoot for 75+% by set 5 or earlier. Post...
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Monday

10 200-meter sprints Rest 2:1 between efforts. Post best and worst times to comments.

Friday

Filthy Fifty 50 Box jump, 20/24 50 Jumping pull-ups 50 Kettlebell swings, 26/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45...
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Wednesday

‘Fran’ 21-15-9: Thrusters (65/95) pullups

Tuesday

A. Snatch skill work: Burgener warmup: dip shrug, scarecrow, muscle snatch snatch push-press, overhead squat pressing snatch balance, heaving snatch balance, snatch balance Snatch pull...
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Friday

WOD: ‘Filthy Fifty’ 50 Box jump, 20/24 50 Jumping pull-ups 50 Kettlebell swings, 26/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press,...
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