5 rounds: AMRAP 3: 5 pullups 10 Pushups 15 Squats Rest 1 min AMRAP 1: Clean & Jerk, 135/95 Rest 1 min 3 min Max Cal AAB … [Read more...]

On the Rower: 9 Rounds: - 30 sec max cal, - 60 sec rest on the rower.. … [Read more...]

20 min run at Gear 0 (think 70%-75% of Max heart rate). Goal here is to break off the rust and move for the time period. … [Read more...]

3 rounds for time: - 30 Pullups - 75 Squats - 125 DU … [Read more...]

On the Assault Air Bike: 9 Rounds: - 30 sec max cal, - 60 sec rest while on bike slowly spinning … [Read more...]

3 mile run at Gear 2 pace. Goal here is to just get easy mileage in after a workout session. … [Read more...]

Alternating EMOM x 24 1 - 50' Burpee Broad Jump 2 - 10 Cal Bike 3 - 15 Pullups … [Read more...]

7 Rounds for time: - :30 max cal AAB, - 1 min rest while spinning at less than 100w. Try to average more calories than last week. … [Read more...]

4 mile run as follows: - 1.25 mile (2000m) run w/ vest (20/14) @ Gear 3 (5k PR Pace); - 1 mile run w/o vest, run @ Gear 2; - 1.25 mile (2000m) run w/ vest (20/14) @ Gear 3 (5k PR Pace); - 1 mile run w/o vest, run @ Gear 2. … [Read more...]

4 rounds for time: 300m run 150m DBall carry over shoulder, 150/100 75m DBall Lunge, 150/100 25 Pushups … [Read more...]

A) 5 min warm up on bike B) 6 Rounds for time: - 30 sec max call AAB, - 1 min easy spin (at less than 100 watts ) … [Read more...]

A) 5:00 on Assault Bike (or Airdyne if no AAB) increase intensity every minute- get your heart rate to 75% MHR. B) 20 min max calorie on Assault Air Bike. This is the final test of the 3 week test. Go hard. … [Read more...]

"Hildy" w/ Weight Vest (20/14): 100 calorie Row 75 Thrusters (45/35 lb barbell) 50 Pull-Ups 75 Wall Ball Shots (20/14 lbs) 100 calorie Row This is a baseline test. Record your score. … [Read more...]

A) 750m row, increasing speed by :05/500 every 100m, starting at 2:10 rest 5:00 B) 15 Calorie Row For Time this is the third week of testing. Record your score accordingly … [Read more...]

A) P&G 400m Warm up B) 5k Run for time. Record your time. Should go to the pain cave here  C) 400m cool down jog … [Read more...]