Monday 9.10.18

Welcome to Test Week! If you have just joined the gym, or have never been apart of one of our Test Weeks, this is where we set a baseline from which we will build off of in our next 6 week cycle. Let's take a step back and explain the format of our programming. 


Our cycles are divided up into 3 types of days. 60% of our days (Mon-Fri) will be our Practice days. This gives us a chance to focus on quality movement while learning new functional skills. These days are higher in accessory work to complement our main, compound exercises. 


30% of our days will be our Competition days. These are our "game days." The mindset going into these days will evolve around strategy and efficiency to complete the prescribed daily work. 


Lastly, 10% of our days will be our Mental Toughness days. These days focus on silencing that inner voice in our head that sometimes stops us from achieving our goals. Our goal is that you will learn more about yourself on these days. 


By adding these days to our format, it allows us as coaches to add context and value to each day. If we improve inside the gym, we will be better humans outside the gym. Let's attack this week with a lot of focus. We can't wait to help you reach your goals! 


 Don't skip workouts just because you don't favor certain movements. Let's approach this challenge with a willingness to learn and push our limits to the next level. Also, to keep track of your workout results, you must submit your scores into the Triib app, either on your phone or on one of the iPads at the gym. If you are unsure how to do that, ask the coach and they will gladly help you.

Test 1

For Max Reps

1:00 Strict Pull Ups

1:00 Strict HSPU

1:00 Hang Squat Cleans 155/105#

1:00 Shoulder to Overhead 155/105#

1:00 Wall Balls 20/14#

**2min rest between movements. Your score is your total number of reps completed.

Monday 8.27.18

Welcome to RETEST WEEK! This is where we find out how much we have improved in the last 8 weeks! We are super excited to see some great results. Also if you weren't here for the first testing week, don't worry. You will still get some great workouts in this week with the rest of us. Let's have some fun!

•Test 1: 

1 Hang Squat Clean + 4 Front Squats- 

•Test 2:

500m Row For time