RE-TEST WEEK | 5/15/17 – 5/21/17

By | May 13, 2017
Memorial Day Weekend “MURPH” Saturday, 5/27
8am and 9am heats. There will be an online sign up through Front Desk HQ coming soon!
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RE-TEST WEEK! Go hard and have fun. 
Monday 5/15
Strength and CP Battery
A. Upper Body Push
Close Grip Bench Press 1RM
*Index fingers where the smooth and knurl meet
B. Upper Body Pull
Pull Up 1RM
*Palms facing away from you
*Scale to Negatives 5-20s depending on the person
C. 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 5/16
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 5/17
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
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Thursday 5/18
Zone One
Walk, Bike, Row, Ski Erg at a pace that you could sustain for HOURS
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Friday 5/19
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
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Saturday 5/20
Lactic Power
A. RKC Plank
Max Time
B. Assault Bike
1 min at 100% for max cals
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Sunday 5/21
Zone One

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

What a line up!

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