Stay tuned for any cancellations because of the snow.
We will be starting a new program the week after the open ends. You will all need to complete some testing for the program to work. If you miss any of these tests, please complete them as soon as you are able. For today A1 and A2 are testers.
Keep note of A1 and A2, it will be important later.
A1. Dips – Max reps x 1(on bar or boxes)
A2. Back Rack Step-Up – 6-8 rep max; find your max on one leg, then the other. If you are able to complete 6 reps try for 8. No matter how hard 6 was. This should be done with no shoes.
15 Box Jumps
15 Sumo Deadlift High Pulls(pinkys at gnerling)
15 Overhead Squats(overhead lunge if mobility is an issue)
15 Front Squats
At 3.2.1 Go, you will do 4 burpees, then continue on to the first movement. Complete 4 burpees at the top of each min. Choose a weight you can continue to move with.
Alpha – 24/20, 95/65
Bravo – 75/55
Charlie – 65/45
Delta – 43/35