1/1/15 Happy New Year!!!
Mobility: Hip or Shoulder Mobility on your own BEFORE class.
Skill Practice Warm Up: Spend 10 minutes working up to a challenging 1 rep Push Press or Deadlift.
Workout: Fitness Rating –
Year End Goal Testing Day.
400m run with a medicine ball (A: 20lbs, I*: 14lbs, N: 10lbs)
Max unbroken push ups in 60 seconds
After you complete your 10 minute lift, the Run, and Push Ups (In that order) pick one or two of the below items to complete.
Max effort 400m run
Max effort 200m run
Max effort 100m run
Max effort 800m run
Max effort 1 mile run
Max effort 100m row
Max effort 250m row
Max effort 500m row
Max effort 1000m row
Max push-ups in a minute
Max consecutive push ups (no dropping off of toes)
Max sit ups in a minute (abmat, feet un-anchored)
Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)
Max consecutive strict pull ups
Max weight from the floor to overhead (Clean and Jerk)
Max weight deadlift
Max weight overhead squat
Max consecutive double unders
Max height box jump
Max distance broad jump
Max weight bench press
Max weight turkish get up
“Annie” 50-40-30-20-10 Double unders and sit ups
“Baseline” 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups – for time