CONGRATULATIONS to those of you who participated in the Level 1 Black Band Fitness test on Saturday! For those of you who passed, GREAT JOB!! You are now eligible to participate in the Level 2 Orange Band Test which we will announce next week! For those of you who participated, GREAT JOB! This is a challenging test and you now know what you need to do and can set some goals so the next time we hold the Level 1 Test, you will pass with flying colors! Remember, we're here to help!!
Here are the workouts for the Level 2 Orange Band Test so you can start working towards it:
Part One: Endurance/Gymnastics
1 Mile Run
25 Handstand Push Ups
15 Ring Dips
Part Two: Strength
10 Deadlifts (Men 1.5 x Bodyweight / Women 1 x Bodyweight)
5 Cleans (Men 1 x Bodyweight / Women 3/4 x Bodyweight)
3 Overhead Squats (Men 3/4 x Bodyweight / Women 1/2 x Bodyweight)
Part Three: WOD "Jackie"
For Time
1000m Row
50 Thrusters 45/45
30 Pull Ups
Men - 9min Cap / Women 11min Cap
Programming: May 23rd - 27th, 2022
Monday, May 23rd, 2022 (Monday Video)
Warmup: 2 rounds for quality of:
200m Run OR 1min Cardio
10Russian Baby Makers
10 Alt Deep Lunge + Rotations
10x 1Push-up + 2 Active Pigeons
10 PVC Good Mornings
10 Pvc Jumping Back Squats
Strength: Back Squat
(3 sec pause at bottom)
3-3-3-3-3-3
DB/Light:5-7 Back/Front Squat
(3 sec pause at bottom)
Every 2½ min x 8-10 Rounds
Bodyweight:10-12 Air Squats
(3 sec pause at bottom)
Every 2½ min x 8-10 Rounds
WOD:21-15-9 reps, for time of:
Back Squat 135/95 lbs
Lateral Burpee (Over Barbell)
DB/Light: For Time:
30-20-15
Back/Front Squat 135/95 lbs
21-15-9
Lateral Burpee (Over Barbell)
Bodyweight: For Time:
40-30-20
Air Squats
21-15-9
Lateral Burpee (Over Barbell)
Tuesday, May 24th, 2022 (Tuesday Video)
Warmup: 3 Rounds
x 30secWORK | 15 sec REST
Row
Down/Up Dog Stretch
Lemon Squeezer
Shoulder Press 45/35 lbs
Strength: Every 1min x 8min Alternating Between:
1 Push Press pick load
40secPlank Hold
DB/Light: Every 1min x 8min Alternating Between:
3-5 Push Press pick load
40secPlank Hold
Bodyweight: Every 1min x 8min Alternating Between:
3-5 Pike Push Ups
40secPlank Hold
Partner WOD: For time:
100 Push Press 115/75 lbs
100Toes-to-bars
200 Row Calories
Individual/BW/No Bar: For Time:
50 Pike Push Ups
50 V-Ups
100 Cal Row OR 1mile Run OR 8min Cardio
Wednesday, May 25th, 2022 (Wednesday Video)
Warmup: For quality:
300m Run OR 90sec Cardio
10 Side Lunge + Squat + Calf Raise
10 Leg Swoops
10 Mule Kicks
10 1-LegGlute Bridges
5Scorpion Stretch Each Side
5x 1Barbell Good Morning + 2 Back Rack Reverse Lunge 45/35 lbs
Strength:25min to Find:
5 Rep Max Deadlift
DB/Light:25min to Find
30secMax Rep Deadlift
Bodyweight: Every 90sec x 16 Rounds
30secMax 1-Leg Glute Bridges
WOD:800m Run For Time
OR 8minCardio
Thursday, May 26th, 2022 (Thursday Video)
Warmup: For quality:
3minFoam Roll
1minWrist Mobility
2 Couch Stretches 30sec Each
6 90/90Hip Mobilities
10 Box Step-ups
10 Plate Ground-to-OH 25/15 lbs
10 Plate Around-the-Worlds
Strength:2 Each arm
Kettlebell Clean 4-4-4-4
Bodyweight:2 Each Arm
Archer Push Ups 5-5-5-5
WOD:5 Rounds, Each For Time:
6 Box Jump Overs 24/20 in
8 DB KB Hang Power Clean 53/35
10 KB Goblet Lunge 53/35 lbs
100m KB Farmers Walk 53/35 lbs
Rest 2mins between each round
BW:5 Rounds, Each For Time:
6 Broad Jumps
8 Archer Push Ups
20 Lunge53/35 lbs
300m Run OR 90sec Cardio
Rest 2mins between each round
Friday, May 27th, 2022 (Friday Video)
Warmup: 2 rounds for quality of:
1minJump Rope
10 Calf Stretches
10 Pike Push-ups
10Thread-the-Needles
5Shoulder Press 45/35 lbs
5 Push Jerks 45/35 lbs
10 Pvc Front Rack Stretches
Strength:6 Rounds for Max Reps:
30secPush Jerks pick load
2minRest After Each
Bodyweight:6 Rounds for Max Reps:
30secPlyo Push Ups
2minRest After Each
WOD: For time:
150Double Unders
6 Wall Walks
100Double Unders
4 Wall Walks
50Double Unders
2 Wall Walks
Scale:225-150-75
Double Unders
.png)
