Wednesday, October 2nd

Context: Practice – Set goals for the end of the year, share one with the class

Dynamic Warm Up Option: 2 min Jump Rope, then 3 rounds of 10 Goblet Lunge with twist (5L/5R), 2 Inch Worms, 5 Bird Dogs per side. Then 5,4,3,2,1 of Straight Leg Deadlift, Hang Muscle Clean, Shoulder Press, Thruster

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 10 min working on Ring Dip and Muscle-up progressions. Perform at least 5 sets of 3-5 reps of static ring support holds, partial range of motion Ring Dips, Muscle-up transitions, or Muscle-ups

Strength: None.

Super Set: None.

Metabolic Conditioning: “Year End Goals” (YEG) and ‘Max’ Effort Testing

Choose 2 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small MetCon or Monostructural movement.

Consider testing your Snatch if you missed it a couple weeks ago.

Here are some ideas on what to test (But don’t feel limited by this list)


Max weight from the Floor to Overhead (Clean and Jerk)

Max weight Deadlift

Max weight Overhead Squat

Max consecutive Double Unders

Max height Box Jump

Max distance Broad Jump

Max weight Bench Press

Max weight Turkish Get-up

Max effort 400m Run

Max effort 200m Run

Max effort 100m Run

Max effort 800m Run

Max effort 1 mile Run

Max effort 100m Row

Max effort 250m Row

Max effort 500m Row

Max effort 1000m Row

Max Push-ups in a minute

Max consecutive Push-ups (no dropping off of toes)

Max Sit-ups in a minute (abmat, feet unanchored)

Tabata Squats

Max consecutive Kipping Pull-ups (not dropping off the bar, interrupted kipping is fine)

Max consecutive Strict Pull-ups

Maybe see how you stack up on the US Army’s new Fitness Testing – Chart here


*Women’s “Performance” weights and reps (Rx)

Compare to: August 18, 2019

Coaching Tips: This is not meant to be a haphazard open gym day - work together in groups so you can have people to do the tests with, and/or help you count reps. Be smart about the order of the movements (you don’t want to do something that will hurt the results of the next test).  If you missed the squat clean testing, I recommend doing that as one of the tests.

Optional ‘Cash Out’ or Hypertrophy: BaselineAnnie, or Grace

Scott McIntyre