151024 Saturday – “Year End Goals”

Mobility: Hip Mobility

Skill Practice Warm Up: Turkish get ups (minimum of 5 per side with your heaviest weight)

Strength: 3-3-3-3-3 Front Squats (5 sets of 3, increasing load for each set)

Super Set: None

Metabolic Conditioning: Year End Goal Testing

Choose 2 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small Met-Con.

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 unanchored)

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 (for time)

Baseline” 500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (for time)

Log your results online by clicking here.

Compare to: September 9, 2015

Coaching Tips: Try to pick one Strength movement, one Gymnastic, and one small Met-Con.

Optional ‘Cash Out’:  DCF Newbie or “Baseline”

 

Recent Posts