7/20/2016

Rest day

7/19/2016

Postural Endurance Test
EMOM x 10
L1, L2, L3 - Wall Ball Shots 20/14 *judge eachother*

Level 1 - 10-12 reps per minute
Level 2 - 15 reps per minute
Level 3 - 16-20 reps per minute
*pick a number and stay consistent - 20 per minute is the ideal number*
*compare to 4.21.16*
+
"CFW 5k
*start at dumpster then 9 laps around (going right out of driveway) back through to the dumpser*

7/18/2016

A. Clean & Jerk - 1RM
B. Weighted Pull-Up - 1RM
+
AMRAP 5
10 Power Cleans 95/65
10 Calories Assault Bike
*this is to be done at 100%*
*compare to 4.11.16*

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)