The Weekly Preview (09.23.19 Test Week)

Test week is upon us! We are excited to see how this last 7-week block of training went for everyone and see all the results from those doing this fall’s Clean Challenge. Remember the tests this week are the 1RM Overhead Squat Monday, the Row + Run on Wednesday, and the Snatch + Cindy workout on Friday. Get ready to throw up some great PRs!

*Reminder* There is no class on Saturday September 28th due to our annual Monster Mash Competition. We will also be cancelling the 6:30pm Friday class in preparation for the event.

*Double Reminder* Friday night is the Vertile House Gala! We are excited that so many of you are coming to the Gala. Thank you for the support. Can’t make it but still want to contribute? Learn more here.

Monday:

Clean Challenge Re-Test #1
1RM Overhead Squat

Conditioning
“Nancy”
5 Rounds for Time
400m Run
15 Overhead Squats at 95#/65#

Rx+: 135#/95# (only applicable if you went sub 12 on first Nancy)
*20min Time Cap

Tuesday:

Barbell Conditioning
5 Sets
In 30sec: 3 Power Cleans at 75-80% of 1RM
In 30sec: Max Effort Bar Facing Burpees
In 60sec Rest

Core Conditioning
EMOM x 12min
1) 15 V-Ups
2) 15 Lateral Medball Toss against Wall (right)
3) 15 Lateral Medball Toss against Wall (Left)
4) :40sec Ring Plank

Wednesday:

Gymnastics Test
3min AMRAP
Dip Support Hold
3min AMRAP
False Grip Hold

*total accumulated time is score

Clean Challenge Re-Test #2
3:30 AMRAP
400m Run
Max Cal Row
1:30 Rest

x 5 Rounds *Max Cals is Score

Thursday:

25min AMRAP
100ft Sled Push at 3/2 Plates Added
30 Double Unders
100m Farmers Carry at 70#/53#
30 Double Unders
20 GHD Sit-Ups
30 Double Unders
60sec Wall Sit
30 Double Unders
40 Abmat Sit-Ups
30 Double Unders
*starting in Waves

Friday:

Clean Challenge Re-Test #3

3 Rounds For Time:
3 Rounds of “Strict Cindy”
10 Power Snatch at 135#/95#

*1 Round of Strict Cindy
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Saturday:

Monster Mash Event Day!! No Class All Day

Sunday:

5 Rounds for Quality
10 Bench Press at 155/105
2 Turkish Get-Ups/side at 53/35
100ft D-Ball Carry at 100#/80#
100ft Reverse Sled Drag at 3/2 Plates added to rogue dog sled

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