170104 Are you ready?


This is going to be an easy week.  Test weeks are always easy and usually the most fun.  So make sure your buddy isn’t slacking and pull him/her back on in today for some different types of testing.

Today we will testing speed, coordination, balance and raw unadulterated power!  Using multiple methods.  Some of you will be testing your fears also.

The Open is almost here.

This is the schedule. 5 weeks/5 workouts.
Five Weeks | Feb. 23 – March 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27

Jared – ACF

A. Warmup

1. 400 Meter Run time 
-Men a great time is around 1:05 – 1:10 seconds. Anything faster than that is ridiculous. Women great time is around 1:13 – 1:20.

2. Max Pullups
-Remember your time does not end until you drop from the bar. You can stop take a second in the hang and then resume.

3. 500 Meter Row Time
-Men a great time here is anything in the 1:30’s. Ladies anything in the high 1:40’s

4. Max Box Jump
-This will be a stationary 2 foot jump. No running, stepping or helping yourself in any other way.

5. Max DU
-The Open will have DU’s.

Lets get work done!


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