Nov 8, 2018

Workout
Fitness Test #3
"Outcast"
5 Power Cleans
(155/115 lb.)
8 Pull-ups
30 Double-unders
AMRAP 16 min.

*Compare to May 14, 2018

Nov 7, 2018

Workout
Wall Balls (20/14 lb.)
Push Presses (95/65 lb.)
For 6 min., complete as many reps as possible for each movement, in their own, yet equal rep scheme.

Rest 1 min.

3 min. OH Walking Lunges (95/65 lb.)

*Take 2 reps off your score every time you put the bar
down.

Rest 1 min.

Perform a 3-min. AMRAP of Wall Balls

*If you don’t match your Wall-Ball score from the first 6 min., take off 2 more Wall Balls for every 1 rep you are away.
*If you beat it, this becomes your new score.

Nov 6, 2018

Workout
Buy-in: 2 min. Candlesticks

10 DB Power Snatches, alt. (50/35 lb.)
10 Over-unders
3 rounds

Buy-out: 2 min. Max Weighted Sit-ups

Nov 5, 2018

Workout
Fitness Test #2
Weightlifting
1RM Clean and Jerk

Monostructural
1-mile Run

4831 Colt Road
Rockford, IL 61109
815.580.2005