Welcome to Cycle 9!

Welcome to Cycle 9!

We are in the midst of a great Test Week. The skills and movements you are seeing this week are a preview of what you’ll be working on during this cycle. The special skill focuses of this cycle are Dips and Handstand Holds, and we’ll work on those in Practice Day workouts and skill practice sessions on. The main lifts we are looking to improve are Weighted Chinups and Thrusters, and we’ll get stronger in these by not only doing those lifts on Practice Days, but also front squats, back squats, deadlifts, and presses.

Continue to show up this week. Save all of your results from Test Week. Write your intention for the cycle on your Why Card. And train smart and hard!

And in case you haven’t see it yet, here’s the entire Test Week:

MONDAY – Test your capacity for activities lasting a few minutes.
FT
1-2-3-4-5
2-4-6-8-10
Front squats (205/135)
Deadlifts
–7min Cap–
–3min Rest–
1k Row

TUESDAY – Test your capacity for activities lasting a few seconds.
For load

0:00 – 20:00
1RM Weighted chinup

20:00 – 23:00
Rest

23:00 – 43:00
1RM Thruster

WEDNESDAY – Test your capacity for activities lasting 20-40min.
AMRAP 35
100 Double unders
20 Power snatches (95/65)
30 Dips
40 Jumping lunges
30 Hand-release pushups
20 Power cleans
100m Sandbag front carry (100/70)

THURSDAY – Test your capacity for activities lasting 7-13min.
“Nancy”
5RFT
400m Run
15 Overhead squats (95/65)

FRIDAY – Test your capacity for bodyweight movements.
AMRAP 18
6 Inverted burpees
12 Toes to bar
18 Box jumps (24/20)

 


Thursday’s Workout
Test

“Nancy”
5RFT
400m Run
15 Overhead squats (95/65)

And Coming Friday
Test

AMRAP 18
6 Inverted burpees
12 Toes to bar
18 Box jumps (24/20)

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