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14/08/23 Monday Workout of the Day (TEST WEEK)

Warm Up:

12 minute EMOM, Alternating each minute:

Minute 1: 12/9 Calorie Machine of Choice

Minute 2: 15/15m Kettlebell Mixed Rack /Overhead Carry, Moderate Load


Weightlifting Test

Every 2:00 minutes, 6 Sets

1 Clean and Jerk @ 75%+ building to a 1RM


Strength Tests

15:00 minute to Establish a 1RM Front Squat


Rest 3:00-5:00 minutes


Establish 10RM Front Squat (Goal 75%+ of 1RM)


Recovery / Mobility

2:00 minute Saddle Pose

1:00 minute / 1:00 minute Pigeon Pose


Bonus Test!

“5:00 minute Max Calorie Air Bike Test”


*Choose an Echo Bike, Assault Bike, or Airdyne and go for a max effort. You gotta want this one! Attack it!


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