TEST WEEK | 3/20/17 – 3/26/17

By | March 19, 2017
TEST WEEK WORKOUTS!
Monday 3/20
Strength and CP Battery
A. Upper Body Push
Close Grip Bench Press 1RM
*Index fingers where the smooth and knurl meetB. Upper Body Pull
Pull Up 1RM
*Palms facing away from you
*Scale to Negatives 5-20s depending on the personC. AMRAP 5
Strict Pull Ups
*Must complete the eccentric. Feet cannot touch the floor before rep is complete.
*Scale to Horizontal Ring Rows
Rest 3 min
AMRAP 5
Burpee Box Jumps (24/20)
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Tuesday 3/21
Aerobic Test
For Time
1000m Row
250 DU
75/50 Cal Bike
*Goal is to stay moving at a sustainable pace
*20 min Time Cap
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Wednesday 3/22
Alactic Power
7 Heavy Russian KBS
10s Bike Sprint at 100% (Very Very Hard)
Every 4th Minute x 7. 28 min total
0,4,8,12,16,20, 24 min
_____________________
Thursday 3/23
Zone One
Walk, Bike, Row, Ski Erg at a pace that you could sustain for HOURS
_____________________
Friday  3/24
Strength and CP Battery
A. Lower Body Pull
Heavy Single
Clean or Deadlift
*Power or Squat variations
B. AMRAP 8 at 80%
*Score is total reps
_____________________
Saturday 3/25
Lactic Power
A. RKC Plank
Max Time
B. Assault Bike
1 min at 100% for max cals
_____________________
Sunday 3/26
Zone One

Walk, Bike, Row, Ski Erg at a pace that you could sustain for HOURS

The Podium! 3rd place: Burpee Banditos. 2nd place: Whiskey Business. 1st place: Fit Shaced!

What a day! Great work by all teams. Thank you for coming out!

Amrapper’s Delight. Spirit of the Crawl Award!

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