5/1/17 May First Folks


Testing Week:

There are “3 phases” of tests. Each phase occurs at the first week of the month and are spread out on 2 different days. This cycle runs continuously on a 3 month basis. Therefore whatever tests you do this month, you will see again in 3 months from now (and also saw 3 months ago, in February).
Log all results in ZenPlanner.

Warm Up:

D.Dog Hold x 30sec
Side Plank x :20/:20
10 Up-downs
7 Wall Balls
3 Broad Jumps
7 Wall Balls
10 Up-downs
D.Dog Hold x 30sec
Side Plank x :20/:20

Single Arm Kneeling KB Press x 10ea
Hanging Shrug x 10
High Plank Shrug x 10
Old Man Squat x 6
Lunge x 14
Kipping Straight leg raise x 10
Bent Over Barbell Row x 10 supinated / 10 pronated
Empty Bar:
Dip+Muscle Snatch x 4
BTN PPress x 4
OHS x 4
Hang Power Snatch x 4

Skill, Strength, or Mobility:

Do today AFTER baseline test:
Pick 3 options and go for it!
A) Max Unbroken Kipping or Strict (Pull ups, or C2B, or Muscle Up)
B) Max Unbroken T2B
C) Max Height Box Jump
D) Max Distance HS Walk
E) Max UB HS Push up
F) Max L-Sit (on P-bars)
G) Max Weighted Pull Up
H) Max UB Double Unders


Rampage Baseline
2rds for Time:
Run 200m
20 Air Squats
15 Sit ups
10 Push Ups
10 Ring Rows

*If you’ve tested before and your time is sub 5:00,

Rampage Baseline 2.0
2rds for Time:
Run 200m
20 Wall Balls
15 Toes to Bar
10 Pull Ups