Fitness Blog

Fitness 12.18.2014


A. 5RM Deadlift

B. 5RM Bench Press

C. 3 minutes max Assault Bike Cals

Fitness 12.17.2014


“Fatigue Repeatability”

3 Rounds
-250m row
-10 KBS 53/35
-10 Burpees
-10 KBS
-10 Burpees
-10 KBS
-250m row
-Rest 12 minutes

Fitness 12.16.2014


A. Power Clean
-15 min to work to max

B. 1RM WTD Dip

C. Max Strict Dips

D. AMRAP 10
-Max Box Jump Step Downs 24/20

Fitness 12.15.2014


Testing week! For those that have been committed to the program, I’m very excited for you to see some of your progression on paper. From Dec 22-Jan 3 we will take some time and have some fun before starting a new cycle, so if you are away for the holidays don’t worry, you won’t fall behind on any progressions. If you are around, you shouldn’t be disappointed :)

A. 5RM Back Squat

B. 1RM Pull-up

Rest 5 min

C. Max Strict Pull-ups

D. Max Unbroken Wall Balls 20/14

E. 4 sets
-500m Row
-Rest 60 sec *Not part of testing. Goal is to get faster each set

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