7/17/2016

Rest

7/16/2016

"CFW Capacity Test"
AMRAP 20
20 Thrusters 95/65
20 Calorie Row
20 Bar Facing Burpees
(compare to 4.9.16)

7/15/2016

A. Deadlift - work to 1RM (compare to 4.5.16)
B. Push Press - work to 1RM (compare to 4.12.16)
B. 50 Kipping HSPU (use opens standard - scale to an elevated target if needed) (compare to 4.8.16)
+
500m Row
rest as needed
1000m Row
rest as needed
2000m Row
*all of the above must be at 100% intensity - this will be a baseline for moving forward*
(compare to 4.5.16)

7/14/2016

A. Front Squat - work to a 1RM (compare to 4.7.16)
B. EMOM x 10 - Snatch x 1 rep @ 75-80%
+
7 Rounds:
10 Power Cleans 135/95
15 Wall Ball Shots 20/14
(compare 4.7.16)

7/13/2016

Off

7/12/2016

A. Strict Press - work to a 1RM (compare to 4.8.16)
B. Chest 2 Bar Pull-Ups - Max UB reps rest 3 minutes x 3 sets (scale to regular pull-ups) (compare to 4.4.16)
+
5000m Row TT (compare to 4.18.16)

7/11/2016

Testing Week
A. Back Squat - work to 1RM (compare to 4.4.16)
B. Power Clean - work to 1RM (compare to 5.23.16)
C. Max Assault Calories x 1 minute (compare to 4.8.16)
- rest as needed -
D. Max Assault Calories x 10 minutes (compare to 4.22.16)
*C&D should be done at Max Effort*