Monday, December 19th Test Week

New 6am classes on Monday and Wednesday starting this week! 

Performance is in red, Competition is in blue, Links are in green

A) “Cindy”
20 Minute AMRAP
5 Pullups
10 Pushups
15 Air Squats

Aim to move quickly from station to station. In it’s best capacity, the movements are performed unbroken throughout, though most athletes will break up at least the Push-Ups and the Pull-Ups as needed. Scale the Pull-Ups to bands or ring rows as needed, or scale some volume. Scale the Push-Ups to banded Push-Ups or to a riser. The Squats are either an “active rest” if you’re moving fast and unbroken through the upper-body movements or a chance to make up time if you’re breaking them up. Either way, perform this classic triplet with virtuosity. Average scores are between 10 and 15 rounds, with high scores going into the 30s. That gives you 300-450+ opportunities to move well. Take advantage of them!

B) 5 sets:
Assault Bike 30 seconds ALL OUT
rest 2 minutes

Start out like a maniac and push for 16/11 Cals (men/women)

A) “Cindy”

20 Minute AMRAP
5 Pullups 
10 Pushups
15 Air Squats

Aim to move quickly from station to station. In it’s best capacity, the movements are performed unbroken throughout, though most athletes will break up at least the Push-Ups and the Pull-Ups as needed. Scale the Pull-Ups to bands or ring rows as needed, or scale some volume. Scale the Push-Ups to banded Push-Ups or to a riser. The Squats are either an “active rest” if you’re moving fast and unbroken through the upper-body movements or a chance to make up time if you’re breaking them up. Either way, perform this classic triplet with virtuosity. Average scores are between 10 and 15 rounds, with high scores going into the 30s. That gives you 300-450+ opportunities to move well. Take advantage of them!

B) 5 sets, not for time:
50 ft Single Arm Farmers Carry  each side
50 ft Walking Lunge

Go heavy on these. Grab a heavy kettlebell or dumbell and carry it from the wallball wall to the jerk blocks then switch arms and walk back. Rest as needed between sets. Start with your weaker side and only go as heavy as that side can handle. 25% of your best Deadlift is a good place to start.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531