1/1/15 Happy New Year!!!

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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)

Tabata Squats

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

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