Monday April 10th – New Assessed A: “The Three Day Weekend”

Monday:  4/10

New Assessed A: Long Form

– Scored time on First Half: R/W/B

– Number of Jump Rope at The End – This has no Color Version to it. 

– I.E. = 24:36 R + 75 D.U. 

The Three Day Weekend

Run 200m – Cones on Clifford Second Brick MailBox on Right 

40 Squats

40 Pushups  

40 KB Swings R:(60+/40+), W:(45+/ 35+), B:(40+/30+)

Run 400m – End of Clifford Last Mailbox on the Right and Back 

30 Goblet Squats R:(50+/40+), W:(40+/30+), B:(30+/20+) 

30 Dips

30 KB Swings 

Run 600m – Small Loop 

20 2KB Front Squats R:(80+,60+) W:(60+,50+) B:(50+/40+)

20 Pull Ups  

20 KB Swings  

Finish and Count Jump Rope: 

Double Unders or Singles

RED: Toe Push Ups, Feet Up Dips, Unassisted Pull Ups. 

WHITE – at least ½ pushups on toes, TRX Laying Low Rows, Feet Down for White, 

BLUE – sub 200m run every round and 20 reps every round, Knee Push Ups, TRX Laying Low Rows, Feet in Front. 

PURPLE –  sub 200m run every round and 20 reps every round. Bodyweight moves the entire time – Squats & Push Ups. Goat Belly Swings