Posts tagged death by prowler
Week 2019.05.06
Week 2018.12.24

Events: To see upcoming events, please select the "Events" option in our menu or simply click here.

Reminder: As Christmas and the New Year are coming soon, here are the hours for the holidays (you can also find them under the "About > Hours" option in the menu):

Christmas Week (2018)
Monday, 12/24/18: Closed
Tuesday, 12/25/18: Closed
Wednesday, 12/26/18: Regular hours

New Year's Week (2018-2019)
Monday, 12/31/18: Regular morning hours; closed in the afternoon/evening
Tuesday, 01/01/19: Closed
Wednesday, 01/02/19: Regular hours

This Week's Conditioning

Week 2018.10.29

Upcoming Events

Reminder: We will be closed this Saturday, 11/03/18, due to the 2018 USSF Fall Classic.

  • 2018 USSF Fall Classic - Omaha
    • Date: Saturday, 11/03/18
    • Location: Concordia High School (click here for map)
    • Registration: Registration has ended, but please come on out and cheer on your fellow lifters!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

  • 3rd annual Testify Christmas Classic Weightlifting Meet
    • Date: Saturday, 12/01/18
    • Location: Concordia High School (click here for map) - practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 11/10/18, and we've reached our registration cap the last few meets, so register soon to reserve your spot, save some dough, and get a shirt!
    • Other Information: If you’re interested in helping, please let Phil or Barb know – we would love to have the extra help!

View this post on Instagram

A big welcome goes out to Gus, one of our new members!

A post shared by Testify Strength & Cond. (@testifystrengthconditioning) on

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 Chad Smith ("Prowler Sprint Test") as well as “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).

Option 2
10 rounds:
25 yd yoke carry
Rest 1 minute

Compare to 2018.09.17.