Great Job to our all of our amazing members who took on the big bad Open!
This week, be prepared for it all. Friday is a monster, so we hope no one is bored with super Fridays.
Starting next week 4/4/16 we will be running several fitness test to establish a reference point for improvement. Areas to be tested include strength, power, technique (skill), aerobic endurance, metabolic conditioning and more. This going to be great for demonstrating massive gains! Having a point to refer to makes training with purpose, simple.
1-5 rep max of any of the following lifts (there will be 3-4):
clean and jerk
1 mile run/row
800 meter run/row
400 meter run/row
There will also be a house bench mark WOD that will test you across the fitness spectrum. we will be retesting every 8 weeks. Fun Stuff!
Every 4 Minutes x 6
Hang Squat Clean + Push Press + Jerk + HSQ
40 Doubles *scale 80 singles or 40 attempts
10 GHD situps or 20 situps
100 calorie row
partner 15 box jumps