Monday 6.25.18

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 8-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! 

These are all of the tests this week. There is a purpose to each day. 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.


•Test 1: 

1 Hang Squat Clean + 4 Front Squats- 

•Test 2:

500m Row For time



•Test 3:

16min AMRAP


12 Toes to Bar

10 Box Jump Overs 24/20”



•Test 4:

For time

30 Deadlifts 225/155#

400m Run

20 Deadlifts

600m Run

10 Deadlifts

800m Run



•Test 5:


10 Pull Ups

20 DB Goblet Squats

10 Lateral Burpee Over DB



•Test 6:

20min EMOM

10 KB Swings 53/35#

**In remaining time on each minute: Max Calorie Bike/Row 

Your score is your total number of calories completed.