Monday:
Barbell Strength:
Back squat: 3-3-3-ME @ 60-70-75-85% of 1RM (four sets of 3, last set is for max reps)
Then … EMOM for 10 minutes, 4 reps @ 60% dynamic effort.
Gymnastic Strength:
L-sit & back lever hold
Pull-up and ring row practice
WOD
3 rounds for time:
400m run
20 hand release push-ups
20 shoulder-to-overheads (115/75) View full article »
3 rounds for time of:
25 Wall Balls, 20/14 lbs
20 Kettlebell Swings, 53/35 lbs
15 Pull-ups
10 Back Squats, 225/155 lbs
Scale as needed.
Burpees & Back Squats (185/135lbs)
With a continously running clock perform:
1 Burpee and 1 Back Squat, in the first 1 min
2 Burpees and 2 Back Squats, in the second 1 min
3 Burpees and 3 Back Squats, in the third 1 min
…
Continuing this for as long as you are able.
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Rest 3 min, then do #2:
Burpees & Shoulder Presses (115/75 lbs )
With a continously running clock perform:
1 Burpee and 1 Shoulder Press, in the first 1 min
2 Burpees and 2 Shoulder Press, in the second 1 min
3 Burpees and 3 Shoulder Press, in the third 1 min
…
Continuing this for as long as you are able.
============================
Rest 3 min, then do #3:
Burpees & Deadifts (245/165 lbs)
With a continously running clock perform:
1 Burpee and 1 Deadlift, in the first 1 min
2 Burpees and 2 Deadlifts, in the second 1 min
3 Burpees and 3 Deadlifts, in the third 1 min
…
Continuing this for as long as you are able.
Test 1
Back Squat : 1 Rep Max
Record your best Back Squat 1 Rep Max lift.
Only include the heaviest 1 rep, do not include sets prior to it
Test 2
“Baseline”
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
Test 3
Row 250 meters
OR
Run 400 meters
This is an all out effort for time. Pick one, and go hard!
About these BTWB tests:
Each Sunday a Fitness Level workout is assigned to complete sometime that week. Each week will be from a different category. Most of them will be pretty short. After 8 weeks you’ll have completed one workout from each category. After 6 months you’ll have completed 3 from each category. They tried to include workouts that were accessible to a lot of athletes without modification. Keep track of your results, and watch your improvement over time. Most importantly, have fun doing it!
AMRAP 20 minutes of:
5 Back Squats 225/155 (Use a rack for the squats)
2 Rounds of “Cindy”*
*5 pullups, 10 pushups, 15 air squats
2 Rounds for Time:
12 Back Squat (165/115)
10 Burpees
9 Front Squats (165/115)
10 Burpees
6 Overhead Squats (165/115)
10 Burpees
(from CFTY 10/2)
