Monday

A.
Take 20 minutes to build to a 2-RM Back Squat Note best successful 2-RM.
B.
One set of:
Strict Pull-Ups x Max Reps
Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with the same equipment.
C.
For max reps:
Three minutes of Rowing (for max calories)
Rest 60 seconds
Three minutes of Burpee Box Jump-Overs
Rest 60 seconds
Three minutes of Wall Ball Shots
Note reps achieved for each of the three elements. For box jump-overs and wall ball shots, note height of the box and weight of the ball used for this test. You will re-test at the end of the 8 weeks with the same equipment.

Monday

A.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
B.
Bench Press
Set 1: x 3 reps
Set 2: x 2 reps
Set 3: x 1 rep
Set 4: x 1 rep
Rest 2-3 minutes between sets
C.
Four rounds for max reps of:
60 seconds Row for Calories
60 seconds Push-Ups
60 seconds Strict Pull-Ups
60 seconds of Rest

Monday

 Our Team Took first on Sunday in Intermediate at the Good Times Fall Fit Challenge

Strength
Front Squat 5 5 5 all @75
Snatch Grip Deadlift 3 3 3 3 3 all @100% of Snatch

W.O.D.
4 Rounds
10 Hang Snatch (95/65)
8 OVH lunges (95/65)
6 Strict Pull Ups
Run 1 Lap

Points by event from yesterday

Thursday

Strength
5 Sets of M.E. Unbroken Strict Pull ups.  60 Sec rest between Sets
Push Jerk 2 2 2 2 2
Split Jerk 1 1 1 1 1     All Jerks 1-2 Min Rest
Post score for lowest set of Pull Ups and heaviest load on both style of Jerks follow rest times strictly.

W.O.D.
45 Double Unders
35 Toes 2 Bar
25 Front Squats (115/75)
15 Hand Stand Push Ups
10 Hang Power Snatches
Run 400m
10 Hang Power Snatches
15 HSPU
25 Front Squats
35 Toes 2 Bar
45 Double Unders

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Monday

Strength
Bench 3 3 3 3 3
OHS 5 5 3 3

W.O.D.
400m Run
10 Strict Pull Ups
15 Hand Release Push Ups
20 OHS 95/65
15 Hand Release Push Ups
10 Strict Pull Ups
400m run

Midline: 3 Rounds not for time
10 Toes 2 Bar
8 Box Jumps 36"/24
6 GHD Sit Ups

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