Week 2020.10.26

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Reminder: The gym will be closed on Saturday, 10/31/20, since we are hosting the annual Testify Fall Classic strengthlifting meet.

This Week’s Conditioning

Option 1
“Prowler Sprint Test”
1. Load up a heavier weight.
2. Time a 15 yards sprint at 100% intensity.
3. Rest 30 seconds.
4. Repeat sprint until times slows down 10%.
5. Goal is to increase # of sprints under the time standard.

Courtesy of “Prowler Sprint Test” (on JTS) as well as “Death by Prowler” (on Starting Strength).

Compare to 2020.09.14.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds
Score = lowest distance

Compare to 2020.08.31.

Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.

Compare to 2020.08.03.

Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2020.07.27.

Week 2020.09.14

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This Week’s Conditioning

Option 1
“Prowler Sprint Test”
1. Load up a heavier weight.
2. Time a 15 yards sprint at 100% intensity.
3. Rest 30 seconds.
4. Repeat sprint until times slows down 10%.
5. Goal is to increase # of sprints under the time standard.

Courtesy of “Prowler Sprint Test” (on JTS) as well as “Death by Prowler” (on Starting Strength).

Compare to 2020.08.03.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2020.07.20.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2020.06.22.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2020.06.15.

Week 2020.08.03

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New videos on the Testify YouTube channel:

This Week’s Conditioning

Option 1
“Prowler Sprint Test”
1. Load up a heavier weight.
2. Time a 15 yards sprint at 100% intensity.
3. Rest 30 seconds.
4. Repeat sprint until times slows down 10%.
5. Goal is to increase # of sprints under the time standard.

Courtesy of “Prowler Sprint Test” (on JTS) as well as “Death by Prowler” (on Starting Strength).

Compare to 2020.06.22.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2020.06.08.

Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.

Option 4
For time:
500m row
5 x 80m sled push (200 ft if indoors)
500m row

Rest 1 minute after the first row and after each sled push.

Compare to 2020.05.04.

Week 2020.06.22

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In the news . . .

  • In light of the new restrictions (or rather, the easing of them), we have modified the hours going forward, and you no longer need to reserve your training session. Please check the whiteboard at the gym or click here for the hours.

  • The Testify Store is open and has a ton of new items available for purchase. Sweatshirts, tank tops, hats, stickers, short-sleeve shirts, long-sleeve shirts . . . so many things. Swipe through the photos below to see what we mean! The store is open until July 8th, and after that, it’s too late, so don’t delay!

New videos on the Testify YouTube channel:

This Week’s Conditioning

Option 1
“Prowler Sprint Test”
1. Load up a heavier weight.
2. Time a 15 yards sprint at 100% intensity.
3. Rest 30 seconds.
4. Repeat sprint until times slows down 10%.
5. Goal is to increase # of sprints under the time standard.

Courtesy of “Prowler Sprint Test” (on JTS) as well as “Death by Prowler” (on Starting Strength).

Compare to 2020.05.11.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2020.04.27.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2020.04.13.

Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute

This can also be done in a group of three where the sledder determines how long the other two people row and rest.

Compare to 2020.03.23.

Week 2020.05.11

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This Week’s Conditioning

Option 1
“Prowler Sprint Test”
1. Load up a heavier weight.
2. Time a 15 yards sprint at 100% intensity.
3. Rest 30 seconds.
4. Repeat sprint until times slows down 10%.
5. Goal is to increase # of sprints under the time standard.

Courtesy of “Prowler Sprint Test” (on JTS) as well as “Death by Prowler” (on Starting Strength).

Compare to 2020.03.30.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds
Score = lowest distance

Compare to 2020.03.16.

Option 3
5-10 rounds:
50 ft yoke carry
50 ft yoke push
100 ft sandbag carry and S.O.B. (sandbag-over-bar)

Perform 1 round every 2-3 minutes.

Compare to 2019.03.02.

Option 4
10 x 50 ft yoke carry
Each carry is 25 feet down and 25 feet back and is for time. Rest 1 minute between carries.

Compare to 2020.02.10.

Week 2020.03.30

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This Week’s Conditioning

Option 1
“Prowler Sprint Test”
1. Load up a heavier weight.
2. Time a 15 yards sprint at 100% intensity.
3. Rest 30 seconds.
4. Repeat sprint until times slows down 10%.
5. Goal is to increase # of sprints under the time standard.

Courtesy of “Prowler Sprint Test” (on JTS) as well as “Death by Prowler” (on Starting Strength).

Compare to 2020.02.17.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2020.02.03.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2020.01.13.

Option 4
Row/Tire 10 min ladder:
2 cal row
2 tire flips
4 cal row
4 tire flips
6 cal row
6 tire flips
…
Climb the ladder as high as possible in 10 minutes.

Compare to 2019.12.30.