Before we get into the Programming for the week, we are excited to announce an event that we haven't done since before Covid hit, and that's the Level 1 Black Band Fitness Test! For those of you who have never seen this test, it's 8 different basic skills such as a 400m Run, Sit Ups, Push Ups, etc, and then a WOD that needs to be completed in a certain time. This test is a great way to see where you are with your fitness, set some goals, and have some FUN! Plus, it's a pre-requisite to the upcoming Level 2 Orange Band Test.
The Level 1 Test is going to be Saturday, May 21st at 8:30am and we will have a sign up through the Push Press app towards the end of this week.
The way it will work is that you are going to partner up (you can choose your partner or we can when we get started) and we will alternate back and forth through the exercises so you can help each other count and keep track of your results. The points of performance for each exercise must be met, for example, below parallel in the Squat, chest to deck and full lock-out in the Push Up....you get the point. The beauty, now that we are back in full swing, is whether you pass or not, you will get a chance to see where you need to improve, get better, and crush it when we do it again. Even if you've already passed, it's been a while, and if you'd like to join us, it's always a GREAT workout too!
The exercises and scores to earn your Black Band:
400m Run - Men 1:45 | Women 2:00
Sit Ups - 60 in 2min
Air Squats - 80 in 2min
Push Ups - 40 in 90sec
Handstand Hold - 80sec
Kettlebell Swings - 30 in 90sec Men 53# | Women 35#
Double Unders - 20 Unbroken (singles between allowed)
15 Front Squats & 15 Push Press Unbroken - Men 75# | Women 55#
WOD: 8min Time Cap
15 - 12 - 9 Reps of:
Wall Balls 20/14 lbs
Box Jumps 24/20 in
Burpees
Programming: April 11th – 15th, 2022
Monday, April 11th, 2022 (YouTube Video)
Warmup: 2 rounds for time of:
10 Med Ball Cleans
10 Med Ball Good Mornings
10 Lunge+ Reach 20/14 lbs
4 Back Rack Cossack Squat 45/35
10Barbell Good Morning 45/35
10Reverse Barbell Lunge 45/35
Strength: Deadlift
3-3-3-3-3-3
DB/Light: Deadlift
5-7 Reps Every 2 ½ min x 8-9 Rounds
Bodyweight:10 Mule Kicks
& 101-Leg Glute Bridges
Every 2½ min x 10 Rounds
WOD: 21-15-9 Reps For Time of:
Deadlift225/155 lbs
Wall Ball 20/14 lbs
DB: For time
30-25-20Suitcase Deadlifts
21-15-9DB Thruster
Bodyweight: For time
40-30-201-Leg Glute Bridge
30-25-20Jumping Squats
Tuesday, April 12th, 2022 (YouTube Video)
Warm up: 8 min AMRAP of:
400m Run OR 2min Cardio
10Down/Up Dog Stretch
10Active Pigeons
5Scorpion Stretch (Each Side)
10x (1Lunge + 1 Mule Kick)
10 Leg Swings
WOD: Tabata This!
20sec ON| 10 REST x 8 Round Each
Row Calorie
1minREST
Air Squat
1minREST
Pull-up
1minREST
Push-up
1minREST
Sit-up
Modifications:
Row = DB Sumo DL High Pulls
OR High Knees
Pull Up= Bent Over Row
OR Bench Dips
Wednesday, April 13th, 2022 (YouTube Video)
Warmup: 2 Rounds
30secEach for Max Reps of:
Plank Hold
Quadruped Opposite Arm Leg Reach
Alt V-up
Thread-the-Needle
PVC Shoulder Pass Through
Strength: Shoulder Press
10-10-10-5-5-5-5-3-3-3
DB/Light: Shoulder Press
12-12-12-8-8-8-8-5-5-5
Bodyweight: Pike Push Ups
5-5-5-8-8-8-8-10-10-10
Rest90sec or so between sets
WOD: 5 min AMRAP of:
3 Hang Power Clean 95/65 lbs
3 Front Squats 95/65 lbs
Max Rep Push Press 95/65 lbs
Bodyweight: 5min AMRAP
3Burpees
7Jumping Squats
Max Rep Pike Push Ups
Thursday, April 14th, 2022 (YouTube Video)
Warmup: 2 Rounds of:
10 Box Step-ups
5 Beat Swings
10 Alt1-Leg Toes-to-bars
--then: 1min Mobility
--then: 2 rounds of:
Burgener Snatch Warm-up
Strength: Every 1min x 10min
1 Snatch High Pull + 1 Power Snatch pick load
DB/Light: Every 1min x 10min
2 Snatch High Pull + 1 Power Snatch
Each Arm– Pick Load
Bodyweight: Every 1min x 10min
5 Burpee High Jumps
WOD: 20 Rounds For Time:
1 Power Snatch 135/95 lbs
3 Box Jump Overs 24/20 in
5Toes-to-bars
DB/No Bar Mods: 20 Rounds
2 Power Snatch (Each Arm)
3 Box Jumps Over OR Broad Jump
5 Toes to Bar OR V-Ups
Bodyweight Modifications:
Power Snatch = 2 Burpees
Friday, April 15th, 2022 (YouTube Video)
Warm up: 6 min AMRAP of:
10 Lunge+ Twists
5 Mule Kick Get Ups
10Lunges
5 Donkey Kicks
10Jumping Alt Lunges
5Handstand Wall Kick-ups
Strength:
DB Bulgarian Split Squat
5-5-5-5-5-5-5
Bodyweight: Bulgarian Split Squat
7-9 Reps x 8-9 Rounds
WOD: For Time:
40-30-20
Double DB Lunges 50/35
30-20-10
Handstand Push Ups
Bodyweight: For Time:
50-40-30Lunges
30-20-10Handstand Push Ups
OR Pike Push Ups
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