We still have spots available for Monday’s testing. Please sign up HERE. We also are doing free before and after photos for those interested. If you are please sign up HERE.

The outline for Saturday’s nutrition seminar is located HERE.

This week’s programming:

Monday 1/26/15

A) Press – build to a 1RM in 10 min off rack

B) T2B tester (retest)

Advanced T2B tester

– 50 T2B for time

Intermediate T2B tester

– 30 T2B for time (50 Toes to rings)

Beginner T2B tester

– 50 v-up

C) 1 min AD – warm up

• 0-20sec @ 60%
• 20-40sec @ 75%
• 40-60sec @ 90%
• R4-5M, then

1 min AD max cal

 

Tuesday 1/27/15

3 sets increase pace per set 80%, 90%, 100%

– 500m row

– 20 wallballs (20/14)

– 10 CTB pull-ups

– 15 burpees

– 60 DU

– 400 m run

rest 5-6 min

 

Wednesday 1/28/15

A) Quickly build to a heavy 3 FS – 8 min

B) Clean pull cluster – 1.1.1 x 2 R10S/2-3M @ 110%+

C) Build to a heavy squat clean in 10 min

– go for it if feeling good

D) 2K row tester – aerobic build ups before

*strategy is to get faster each 500m with the average pace being your ideal 2K row

 

Thursday 1/29/15

A) EMOM x 8 min

– 5 TnG power snatches (moderate to tough, perfect)

B) EMOM x 12 min

E: Deadlift x4-5 reps TnG @ 65% 1RM

O: HSPU x5-8 reps

C) 3-4 banded sprints w/partner; Rest as needed

 

Friday 1/30/15

A) Build to a 1RM bench press in 10 min

+

20 min AMRAP:

– 20/16 cal row

– 10 burpees

– 5 heavy thrusters (185/115, 155/105, 135/95, 115/75, 95/55)

 

Here is the outline for the Nutrition Seminar. Please go to the link and follow along!

LINK