New 6 Week Block - Testing Week


Warm Up
3 Rounds
20 seconds at each
Scapula Pull  Up retraction
Ring Rows
Pass Overs
Scapula Push Ups

A/  Testing
Pull up 3RM
Work up to  3rm in 15 minutes

B/Partner WOD
100 Wall Balls + Partner hang
100 Pull Ups + Partner Squat Hold
-reps only count if partner is hanging or holding
-partition as required


Warm Up
Barbell Skills
Extended DB Practice and Points of Performance

A/ Testing Conditioning

50 Sit Ups
40 DB Cleans 40/30
30 DB Front Rack Lunges
20 DB Snatches Alternating
10 DB Thrusters
50/35 Cal Row
10 BB Thruster 40/30
20 BB Snatches
30 BB Front Rack Lunges
40 BB Cleans
50 Sit Ups

-20 Min Time Cap
-Use same barbell weight as dumbbell weight



Warm Up
CIndy Row
3 Rounds
5 Pull Ups
10 Push Ups
15 Squats
20 Cal Row

A/  Brad’s May Challenge WOD
“The Mutley”


Warm Up
KB Warm Up
Group Deadlift Points of Performance
A/  Testing
Deadlift 3RM
Work up to a 3 rm in 20 minutes

10 Deadlifts 50/35
10 Lateral Burpees


Warm Up
Coaches Choice

A/  Skills
a. 8-10 Beat swings *Rings for advanced
b. 15-30 Second Handstand Hold *freestanding/wall facing/ wall/ box

B/Team WOD
P1. 10 Ground to Overhead 80/55
P2. 400m Run
P3. Rest
-Change once P1 & 2 have completed work



Izzys June Challenge WOD
Fight Gone Izzy”

5 rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps))
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of 4 stations after a minute.The clock does not reset or stop between exercises. This is a 4-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Ben Lambert