Back Squat 1RM Test

1 Rep Max Back Squat

*If you’re new to the gym, recovering from an injury, or aren’t confident maxing out your back squat, test your 3 rep max.

A Good Ol’ Grind

10 Rounds:
With 2 Minutes On The Clock:
150 Meter Row
10 Alternating Dumbbell Snatch (30/20)
10 Jumping Lunges
*Score is total reps
Rx+ 50/35

Sumo Deadlift 5×5

Sumo Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Pulling Away!

For Time:
27-21-15-9
Pull-ups
Mountain Climbers (L+R=1)
Calorie Row

Rx+ C2B Pull-ups

Death By Stepping & Jumping

Every minute on the minute & Increase reps until unable to complete work within the minute:
2 Box Step-ups
10 Double Unders

*Step-ups increase By 2, Double Unders increase by 5:
2:10, 4:15, 6:20, 8:25, 10:30, …….

* When you fail to complete a round, rest 1 minute, then begin with last completed round and work your way back down to 2:10.
* If you fail to complete four rounds, complete penalty of 50 Step-ups and 200 Double Unders/400 Single Unders. Break up however you would like. Penalty to be completed after you rest 1 minute and work your way back down to 2:10.
* Score is the furthest minute you complete before failure.

A Grind to Kick of 2020!

For Time:
1010 Meter Row Buy-in

Then 3 Rounds of:
20 Kettlebell Swings
20 Sit-ups
20 Pull-ups
20 Burpees

1010 Meter Row Buy-out

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