141110 Monday – Year End Goals

Mobility:  None.


Skill Practice Warm Up:  Spend 8 minutes working up to a challenging axel deadlift.


Workout:  Deadlift

2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 reps “Strong Effort,” adjusting weight each set)

Superset: Strict HSPU or dumbbell press

3 – 5 reps each arm adding a long pause at both the top and the bottom of every rep. (As long as you can while still getting in the required rep range.


Workout:  “Max Effort” testing and Year End Goals (Y.E.G.s)!

Talk to the coach about what order you should perform them in, and try and pair up with people working on the same goals.  If you have a ‘metcon goal’ that is a workout, wait until after you have done some of the one-off skill tests first.

For today, use a partner to count reps and keep time. DO NOT TRY AND DO TOO MANY ONE DAY. Try to complete 2-3. These are just ideas for ‘max effort’ stuff.  Feel free to work with a coach to do your own Y.E.G. stuff as well.

METCON JUNKIES: If you absolutely NEED to do a metcon to feel normal (and not feel like you ‘wasted’ one of your gym visits)… you may need to reevaluate your priorities… but don’t worry!  There are two fun little metcons at the end of this list that you can do so that you can still get in a good sweat.  Combine max effort 400m run, max push ups in a minute, max effort 500m row, max consecutive double unders, then “Baseline” or “Annie” and you’ll walk out of the gym feeling like you accomplished something. I promise. Real masochists can do ‘tabata squats’, but don’t say I didn’t warn you! -jj

Click on the links below to take you directly to the ‘Beyond the Whiteboard’ site for these tests.

Max effort 400m run

Max effort 200m run

Max effort 100m run

Max effort 800m run

Max effort 1 mile run

Max effort 100m row

Max effort 250m row

Max effort 500m row

Max effort 1000m row

Max push-ups in a minute

Max consecutive push ups (no dropping off of toes)

Max sit ups in a minute (abmat, feet un-anchored)

Tabata Squats

Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)

Max consecutive strict pull ups

Max weight from the floor to overhead (Clean and Jerk)

Max weight deadlift

Max weight overhead squat

Max consecutive double unders

Max height box jump

Max distance broad jump

Max weight bench press

Max weight turkish get up

“Annie” 50-40-30-20-10 Double unders and sit ups

“Baseline” 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups – for time

Coaching Tips: Many of these will affect your “Fitness Score” on BTWB.  If you log into your account, your fitness score is up by your profile photo.  If you click on it, you will find details on how your number is calculated and what areas you may need to update before the score is ‘confident’ (scores are only good for 6 months).  The score will “update” on Sunday afternoons so you won’t see a change to your score until then (unfortunately)!

Log your results online by clicking here.

Compare To:  2014 – 09 – 12


 Optional “Cash Out”: 15 wall ball, 200m run

‘Cash Out’s are  OPTIONAL workouts that can be completed after class.  If you scaled the metcon back too much, or you just didn’t hit it hard enough for whatever reason, and you have ‘plenty of gas in the tank’, go ahead and rally a group of people people from class to do the cash out (the coach will probably be too busy getting the next class ready so you will be on your own).

These are not for time, and they are only for those who weren’t able to hit full intensity during the metabolic conditioning workout (not for extra punishment because you ate a cupcake last week).

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