2024-25 CYCLE 1 – WEEK 1 (TEST WEEK) 4/28/2
WARM UP:
1K Bike
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Back Squat
5 Inch Worms + Scorpions
Then:
Mobility
WIN
LIFT: (Max Strength Test)
Back Squat
10 x 1 (Every 90 Sec.)
*Find a new 1RM
WOD: (Fast/Slow Glycotic Capacity Test)
“SKELETOR”
E3MOM… (Until Failure)
15/12 Cal. Row
15 Thrusters (45/35)
10 Burpee’s
*Stop at 10 Rounds.
**Adv.= 20 Thrusters
***If you completed all 10 Rounds in the past RX please do 20 Thrusters. If you have completed it with 20 Thrusters please do 15 reps at (65/45) this time.
****If you have completed all levels of this test in the past, please do:
“JACKY”
1K Row
50 Thrusters (45) (35)
30 Pull Ups
FIT
LIFT: (Max Strength Test)
Back Squat
10 x 1 (Every 90 Sec.)
*Find a new 1RM
WOD: (Slow Glycotic Capacity Test)
“CAPACITY TEST 23.2”
E3MOM… (Until Failure)
15/12 Cal. Row
20 Air Squats
10 Burpee’s
*Stop at 10 Rounds.
**If you have completed the test in the past. Please do WIN.
AT HOME
LIFT: (Leg Endurance Strength Test)
3 × M.E. Wall Sit
*3 attempts. Hold as long as you can.
**Rest as needed
WOD: (Slow Glycotic Capacity Test)
“CAPACITY TEST 21.1”
E2MOM… Until Failure
100 M. Run
6 Burpee
*Every round add 2 reps to burpees
