Test Week Pre Cycle 25

 

Tues

 

A. Front Squat 3RM

B. Squat 3RM

C. Box Jump 1RM

D. Max Dips/Pushups in 1 min (do dips if you can!)

 

Cond: Time is recorded

3 Rounds

25 KB Swings

15 Burpees

15 Sit ups

 

Wed

 

A. Strict Press 5RM

- If you find 5RM quickly then do 3 x 5 as close to your 5RM as possible

B. Push Press 1RM

C. Back Squat 20RM

D. Max Chins in 1 min

 

Cond:

2min Max effort burpee test

 

Thurs

 

A. Deadlift 3RM

- If you find 3RM quickly then do 3 x 3 as close to your 3RM as possible

B. Weighted Pushup 5RM

C. TGU 1RM

D. Max Plank (10/20kg)

 

Cond:

Timed to complete 5 hills (start at green gate)

 

Fri

 

A. BB Reverse Lunge 5RM

B. Chins – 3 RM

- If you find your 3RM quickly then complete: B1 3 x 5 tempo chin + B2 3 x 16 Russian Twists

C. Max effort Hollow Hold

D. KB Man Makers 5RM

 

Cond: 10mins Partner – + 1 rep every round. You Go I Go format

5 Slams

2 Burpees

5 Wallballs

 

 

Cycle 24 Week 8

A back to basics sort of program for the next 6 weeks folks.

 

What this means is that nearly all compound lifts (squat, deadlift etc.) are in for the next 6 weeks with no tempo. Hopefully after spending the last 6 weeks utilizing tempos, most people will have improved positioning and control in the lifts and now is time to build on that.

 

Both the front and back squat will be included with the 20 rep max back squat being how we will train the back squat with the aim of adding 2.5-5kg per week to your starting weight. The RDL will precede the deadlift which will allow us get both lifts done on the same day and should mean better low back positioning when you deadlift.

 

Two days per week will start with core focused training, one day per week will have a double conditioning and one day per week will have a dedicated upper body bodybuilding style workout. This will allow us add volume and exercises for our upper body which should help with our other lifts and help take care of any imbalances present.

 

We’re looking forward to this one!

 

Monday

Core circuit: 2 Rounds

Deadbug x 16

Landmine x 16

S/L RDL x 6 r/l

Hanging leg raise x 10

 

B1. BB Rev Lunge 3 x 6 r/l

B2. Chins 3 x max

B3. Split Stance OH Press 3 x 10 r/l

 

Cond:

15 Burpees

 

5 Rounds:

KB Swing x10

Sit up x 10

 

15 burpees

 

 

Tuesday

A1. RDL 2 x 8

A2. KB Swing 2 x 15

 

B. Deadlift 2 x 5

 

C Upper Body Circuit (10 mins timed)

KB PuPus x 10 (Single pull per push)

Bicep Curls x 10

Skullcrushers x 10

Ring Rows x 12

 

Cond:

30/30 X 4

KB Thruster

Burpee

1 hill to finish

 

Wednesday

Core Circuit: 2 Rounds

Hollow hold + rocks x 20s + 10

Standing Ring fallouts x 10

S/L Box Glute Bridge x 10 r/l

 

B1. RFESS 3 x 6 r/l

B2. Pull ups 3 x max

 

C1 Push Press 3 x 5

 

Cond: 3 x 2 min rounds with 60s rest
Wallball x 8

Jump Lunge x 8

Push up x 8
Rest 60s

 

 

Thursday

 

A1. Push ups 4 x 10 (varying styles)

A2. BO Row 4 x 10 (varying grip)

 

B. Back Squat x 20 RM – start @ 60% 3RM

 

Cond: Tabata 6 mins

Plate GTOH

Plate Squat

Plate Rev Lunge

Rest 2 mins

 

5 min AMRAP

KB C+P x 5 r/l

Chin/Ring Row x 5/8

 

 

Friday

 

A1. Front Squat 5 x 2

A2. Rebound Jump to Box 5 x 4

 

B1. KB Clean & Press 3 x 10

 

Cond:

5 mins – Partner Man makers

Rest 1 min

2 rounds 40/20

Burpee

Slam

Plank

Cycle 24 Week 7

A back to basics sort of program for the next 6 weeks folks.

 

What this means is that nearly all compound lifts (squat, deadlift etc.) are in for the next 6 weeks with no tempo. Hopefully after spending the last 6 weeks utilizing tempos, most people will have improved positioning and control in the lifts and now is time to build on that.

 

Both the front and back squat will be included with the 20 rep max back squat being how we will train the back squat with the aim of adding 2.5-5kg per week to your starting weight. The RDL will precede the deadlift which will allow us get both lifts done on the same day and should mean better low back positioning when you deadlift.

 

Two days per week will start with core focused training, one day per week will have a double conditioning and one day per week will have a dedicated upper body bodybuilding style workout. This will allow us add volume and exercises for our upper body which should help with our other lifts and help take care of any imbalances present.

 

We’re looking forward to this one!

 

Monday

Core circuit: 2 Rounds

Plate Around the Worlds  x 16

Puhup Plank walkouts x 8

Box SL Glute Bridge x 10 e/s

 

B1. BB Rev Lunge 4 x 6 r/l

B2. Chins 4 x max

B3. Kneeling OH press 4 x 10 r/l

 

Cond:

15 Burpees

 

5 Rounds:

15 Wallballs

1 TGU r/l

 

15 burpees

 

Tuesday

 

A1. Push ups 4 x 10 (varying styles)

A2. BO Row 4 x 10 (varying grip)

 

B. Back Squat x 20 RM – start @ 60% 3RM

 

Cond:

2 Hill runs

 

5 Rounds:

5 Pushups

5 Ring Rows/Chins

5 Jump Squats

5 Sit Ups

 

1 Hill Run

 

 

Wednesday

 

A1. RDL 2 x 8

A2. KB Swing 2 x 15

 

B. Deadlift 2 x 5

 

C Upper Body Circuit (10 mins timed)

KB Pulls x 10 (Single pull per push)

Bicep Curls x 10

Skullcrushers x 10

Ring Chest Flys x 10

 

Cond:

4 Hill Runs from gym

 

Thursday

 

Core Circuit: 2 Rounds

Plank Rotations x 8e/s

Pallof Twists x 15

Ring hamstring curls x 8e/s or 12 double leg

 

B1. RFESS 3 x 6 r/l

B2. Pull ups 3 x max

 

C1 Push Press 3 x 5

 

Cond: Every min on the min -10mins

Even – 40s/30s/40s/30s/40s Wall sits

Odd – 45s Partner Slams

 

Friday

 

A1. Front Squat 5 x 2

A2. Weighted & Un-weighted Jumps 5 x 2 + 4

 

B1. KB Clean & Press 3 x 10

 

Cond:

Round 1 -4mins: start at 5 reps and increase by 1 rep per min

KB Swings

Pushups

Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min

Wallballs

Situps

 

Rest 1 min

 

Cond: 4mins

15 Plate GTOH

10 Hanging Knee raises

5 Slams

 

 

 

Cycle 24 Week 6

A back to basics sort of program for the next 6 weeks folks.

 

What this means is that nearly all compound lifts (squat, deadlift etc.) are in for the next 6 weeks with no tempo. Hopefully after spending the last 6 weeks utilizing tempos, most people will have improved positioning and control in the lifts and now is time to build on that.

 

Both the front and back squat will be included with the 20 rep max back squat being how we will train the back squat with the aim of adding 2.5-5kg per week to your starting weight. The RDL will precede the deadlift which will allow us get both lifts done on the same day and should mean better low back positioning when you deadlift.

 

Two days per week will start with core focused training, one day per week will have a double conditioning and one day per week will have a dedicated upper body bodybuilding style workout. This will allow us add volume and exercises for our upper body which should help with our other lifts and help take care of any imbalances present.

 

We’re looking forward to this one!

 

Monday

 

A1. Push ups 4 x 10 (varying styles)

A2. BO Row 4 x 10 (varying grip)

 

B. Back Squat x 20 RM – start @ 60% 3RM

 

Cond:

2 Hill runs

 

5 Rounds:

5 Pushups

5 Ring Rows/Chins

5 Jump Squats

5 Sit Ups

 

1 Hill Run

 

Tuesday

 

Core circuit: 2 Rounds

Plate Around the Worlds  x 16

Puhup Plank walkouts x 8

Box SL Glute Bridge x 10 e/s

 

B1. BB Rev Lunge 4 x 6 r/l

B2. Chins 4 x max

B3. Kneeling OH press 4 x 10 r/l

 

Cond:

15 Burpees

 

5 Rounds:

15 Wallballs

1 TGU r/l

 

15 burpees

 

Wednesday

 

A1. RDL 2 x 8

A2. KB Swing 2 x 15

 

B. Deadlift 2 x 5

 

C Upper Body Circuit (10 mins timed)

KB PuPus x 10 (Single pull per push)

Bicep Curls x 10

Skullcrushers x 10

Ring Rows x 12

 

Cond:

4 Hill Runs from gym

 

Thursday

 

Core Circuit: 2 Rounds

Plank Rotations x 8e/s

Pallof Holds x 30s e/s

Ring hamstring curls x 8e/s

 

B1. RFESS 3 x 6 r/l

B2. Pull ups 3 x max

 

C1 Push Press 3 x 5

 

Cond: Every min on the min -10mins

Even – 10/15 BB Thrusters

Odd – 10 KB Swing + 10 Sit Ups

 

Friday

 

A1. Front Squat 5 x 2

A2. Weighted & Un-weighted Jumps 5 x 2 + 4

 

B1. KB Clean & Press 3 x 10

 

Cond: 2 x 3 min AMRAP – 2min rest between

4 Burpees

8 KB Swings

12 Squats

 

Cond: 5mins

15 Plate GTOH

10 Hanging Knee raises

5 Slams

 

 

Cycle 24 Week 5

A back to basics sort of program for the next 6 weeks folks.

 

What this means is that nearly all compound lifts (squat, deadlift etc.) are in for the next 6 weeks with no tempo. Hopefully after spending the last 6 weeks utilizing tempos, most people will have improved positioning and control in the lifts and now is time to build on that.

 

Both the front and back squat will be included with the 20 rep max back squat being how we will train the back squat with the aim of adding 2.5-5kg per week to your starting weight. The RDL will precede the deadlift which will allow us get both lifts done on the same day and should mean better low back positioning when you deadlift.

 

Two days per week will start with core focused training, one day per week will have a double conditioning and one day per week will have a dedicated upper body bodybuilding style workout. This will allow us add volume and exercises for our upper body which should help with our other lifts and help take care of any imbalances present.

 

We’re looking forward to this one!

 

Monday

 

A1. RDL 2 x 8

A2. KB Swing 2 x 15

 

B. Deadlift 2 x 5

 

C. Upper Body Circuit (10 mins timed)

Ring Chest Flys x 10

Ring Rows x 10

Bicep Curls x 10

Skullcrushers x 10

 

Cond:

30 Wallballs

25 Plate GTOH

20 KB Swings

15 Hanging Knee raises

10 Burpees

Repeat in reverse order

 

Tuesday

A1. Push ups 4 x 10 (varying styles)

A2. BO Row 4 x 10 (varying grip)

 

B. Back Squat x 20 RM – start @ 60% 3RM + 2.5-5kg from last week.

 

Cond:

Round 1 -4mins: start at 5 reps and increase by 1 rep per min

KB Swing

Pushups

Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min

Wallballs

Situps

Rest 1 min

Round 3 – 1min: Max Effort Burpees

 

Wednesday

Core Circuit: 2 Rounds

TGU x 2 e/s

Ring hamstring curls x 8e/s

SA KB Hold x 30s e/s

 

B1. RFESS 3 x 6 r/l

B2. Pull ups 3 x max

 

C1 Push Press 3 x 5

 

Cond:

1 Hill Run

4 turkish getups right

20 pushups

1 hill run

4 turkish getups left

20 pushups

1 hill run

 

Thursday

A1. Front Squat 5 x 2

A2. Rebound Jump to Box 5 x 4

 

B1. KB Clean & Press 3 x 10

 

Cond 1: circuit 40/20

Ring Jacknifes

Ring Plank

Ropes

Lunges

Slams

Spiderman Plank

Bar Hang

Squat

 

Cond 2: 5mins. +2 reps every round.

2 Pushups

2 Sit Ups

2 Jump Squats

 

Friday

Core circuit: 2 Rounds

Side plank bends + side plank 10+20s

Ring Body Saw x 8

Box SL Glute Bridge x 10 e/s

 

B1. BB Rev Lunge 4 x 6 r/l

B2. Chins 4 x max

B3. 1/2 kneeling press 4 x 10

 

Cond:

1Hill Run

16-14-12....4 Broad Jumps

4-6-8..... 16 Slams

1 Hill Run

 

 

Cycle 24 Week 4

A back to basics sort of program for the next 6 weeks folks.

 

What this means is that nearly all compound lifts (squat, deadlift etc.) are in for the next 6 weeks with no tempo. Hopefully after spending the last 6 weeks utilizing tempos, most people will have improved positioning and control in the lifts and now is time to build on that.

 

Both the front and back squat will be included with the 20 rep max back squat being how we will train the back squat with the aim of adding 2.5-5kg per week to your starting weight. The RDL will precede the deadlift which will allow us get both lifts done on the same day and should mean better low back positioning when you deadlift.

 

Two days per week will start with core focused training, one day per week will have a double conditioning and one day per week will have a dedicated upper body bodybuilding style workout. This will allow us add volume and exercises for our upper body which should help with our other lifts and help take care of any imbalances present.

 

We’re looking forward to this one!

 

Monday

Core circuit: 2 Rounds

Deadbug x 16

Landmine x 16

S/L RDL x 6 r/l

Hanging leg raise x 10

 

B1. BB Rev Lunge 3 x 6 r/l

B2. Chins 3 x max

B3. Split Stance OH Press 3 x 10 r/l

 

Cond:

15 Burpees

 

5 Rounds:

KB Swing x10

Sit up x 10

 

15 burpees

 

 

Tuesday

A1. RDL 2 x 8

A2. KB Swing 2 x 15

 

B. Deadlift 2 x 5

 

C Upper Body Circuit (10 mins timed)

KB PuPus x 10 (Single pull per push)

Bicep Curls x 10

Skullcrushers x 10

Ring Rows x 12

 

Cond:

30/30 X 4

KB Thruster

Burpee

1 hill to finish

 

Wednesday

Core Circuit: 2 Rounds

Hollow hold + rocks x 20s + 10

Standing Ring fallouts x 10

S/L Box Glute Bridge x 10 r/l

 

B1. RFESS 3 x 6 r/l

B2. Pull ups 3 x max

 

C1 Push Press 3 x 5

 

Cond: 3 x 2 min rounds with 60s rest
Wallball x 8

Jump Lunge x 8

Push up x 8
Rest 60s

 

 

Thursday

 

A1. Push ups 4 x 10 (varying styles)

A2. BO Row 4 x 10 (varying grip)

 

B. Back Squat x 20 RM – start @ 60% 3RM

 

Cond: Tabata 6 mins

Plate GTOH

Plate Squat

Plate Rev Lunge

Rest 2 mins

 

5 min AMRAP

KB C+P x 5 r/l

Chin/Ring Row x 5/8

 

 

Friday

 

A1. Front Squat 5 x 2

A2. Box Jump 5 x 4

 

B1. KB Clean & Press 3 x 10

 

Cond:

5 mins – Partner Man makers

Rest 1 min

2 rounds 40/20

Burpee

Slam

Plank

Cycle 24 Week 3

A back to basics sort of program for the next 6 weeks folks.

What this means is that nearly all compound lifts (squat, deadlift etc.) are in for the next 6 weeks with no tempo. Hopefully after spending the last 6 weeks utilizing tempos, most people will have improved positioning and control in the lifts and now is time to build on that.

Both the front and back squat will be included with the 20 rep max back squat being how we will train the back squat with the aim of adding 2.5-5kg per week to your starting weight. The RDL will precede the deadlift which will allow us get both lifts done on the same day and should mean better low back positioning when you deadlift.

Two days per week will start with core focused training, one day per week will have a double conditioning and one day per week will have a dedicated upper body bodybuilding style workout. This will allow us add volume and exercises for our upper body which should help with our other lifts and help take care of any imbalances present.

We’re looking forward to this one!

 

Monday

 

A1. RDL 2 x 8

A2. KB Swing 2 x 15

 

B. Deadlift 2 x 5

 

C. Upper Body Circuit (10 mins timed)

Ring Chest Flys x 10

Ring Rows x 10

Bicep Curls x 10

Skullcrushers x 10

 

Cond:

1Hill Run

16-14-12....4 KB Swings

4-6-8..... 16 Slams

1 Hill Run

 

Tuesday

A1. Push ups 4 x 10 (varying styles)

A2. BO Row 4 x 10 (varying grip)

 

B. Back Squat x 20 RM – start @ 60% 3RM + 2.5-5kg from last week.

 

Cond:

Round 1 -4mins: start at 5 reps and increase by 1 rep per min

KBSwing

Pushups

Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min

Wallballs

Situps

Rest 1 min

Round 3 – 1min: Max Effort Burpees

 

Wednesday

Core Circuit: 2 Rounds

TGU x 2 e/s

Ring hamstring curls x 8e/s

SA KB Hold x 30s e/s

 

B1. RFESS 3 x 6 r/l

B2. Pull ups 3 x max

 

C1 Push Press 3 x 5

 

Cond:

15 Burpees

 

5 Rounds:

15 Wallballs

1 TGU r/l

 

15 burpees

 

Thursday

A1. Front Squat 5 x 2

A2. Rebound Jump to Box 5 x 4

 

B1. KB Clean & Press 3 x 10

 

Cond:

4min AMRAP

10 Slams

5 KB Clean & Press right

5 KB Clean & press left

2min rest

4min AMRAP

20 squats

10 Jump Lunges

5 pushups

 

Cond: 5mins

15 Plate GTOH

10 Hanging Knee raises

5 Burpees

 

Friday

Core circuit: 2 Rounds

Side plank bends + side plank 10+20s

Ring Body Saw x 8

Box SL Glute Bridge x 10 e/s

 

B1. BB Rev Lunge 4 x 6 r/l

B2. Chins 4 x max

B3. 1/2 kneeling press 4 x 10 r/l

 

Cond: 3 Rounds

30 wallballs

20 kb swings

 

Finish with 15 burpees

 

 

Cycle 24 Week 2

A back to basics sort of program for the next 6 weeks folks.

 

What this means is that nearly all compound lifts (squat, deadlift etc.) are in for the next 6 weeks with no tempo. Hopefully after spending the last 6 weeks utilizing tempos, most people will have improved positioning and control in the lifts and now is time to build on that.

 

Both the front and back squat will be included with the 20 rep max back squat being how we will train the back squat with the aim of adding 2.5-5kg per week to your starting weight. The RDL will precede the deadlift which will allow us get both lifts done on the same day and should mean better low back positioning when you deadlift.

 

Two days per week will start with core focused training, one day per week will have a double conditioning and one day per week will have a dedicated upper body bodybuilding style workout. This will allow us add volume and exercises for our upper body which should help with our other lifts and help take care of any imbalances present.

 

We’re looking forward to this one!

 

Monday

Core circuit: 2 Rounds

Deadbug x 16

Landmine x 16

S/L RDL x 6 r/l

Hanging leg raise x 10

 

B1. BB Rev Lunge 3 x 6 r/l

B2. Chins 3 x max

B3. Split Stance OH Press 3 x 10 r/l

 

Cond:

15 Burpees

 

5 Rounds:

KB Swing x10

Sit up x 10

 

15 burpees

 

 

Tuesday

A1. RDL 2 x 8

A2. KB Swing 2 x 15

 

B. Deadlift 2 x 5

 

C Upper Body Circuit (10 mins timed)

KB PuPus x 10

Bicep Curls x 10

Skullcrushers x 10

Ring Rows x 12

 

Cond:

30/30 X 4

KB Thruster

Burpee

1 hill to finish

 

Wednesday

Core Circuit: 2 Rounds

Hollow hold + rocks x 20s + 10

Standing Ring fallouts x 10

S/L Box Glute Bridge x 10 r/l

 

B1. RFESS 3 x 6 r/l

B2. Pull ups 3 x max

 

C1 Push Press 3 x 5

 

Cond: 3 x 2 min rounds with 60s rest
Wallball x 8

Jump Lunge x 8

Push up x 8
Rest 60s

 

 

Thursday

 

A1. Push ups 4 x 10 (varying styles)

A2. BO Row 4 x 10 (varying grip)

 

B. Back Squat x 20 RM – start @ 60% 3RM

 

Cond: Tabata 6 mins

Plate GTOH

Plate Squat

Plate Rev Lunge

Rest 2 mins

 

5 min AMRAP

KB C+P x 5 r/l

Chin/Ring Row x 5/8

 

 

Friday

 

A1. Front Squat 5 x 2

A2. Rebound Jump to Box 5 x 4

 

B1. KB Clean & Press 3 x 10

 

Cond:

5 mins – Partner Man makers

Rest 1 min

2 rounds 40/20

Burpee

Slam

Plank

Cycle 24 Week 1

A back to basics sort of program for the next 6 weeks folks.

 

What this means is that nearly all compound lifts (squat, deadlift etc.) are in for the next 6 weeks with no tempo. Hopefully after spending the last 6 weeks utilizing tempos, most people will have improved positioning and control in the lifts and now is time to build on that.

 

Both the front and back squat will be included with the 20 rep max back squat being how we will train the back squat with the aim of adding 2.5-5kg per week to your starting weight. The RDL will precede the deadlift which will allow us get both lifts done on the same day and should mean better low back positioning when you deadlift.

 

Two days per week will start with core focused training, one day per week will have a double conditioning and one day per week will have a dedicated upper body bodybuilding style workout. This will allow us add volume and exercises for our upper body which should help with our other lifts and help take care of any imbalances present.

 

We’re looking forward to this one!

 

Monday

 

A1. Front Squat 5 x 2

A2. Rebound Jump to Box 5 x 4

 

B1. KB Clean & Press 3 x 10

 

Cond:

4min AMRAP

10 Slams

5 KB Clean & Press right

5 KB Clean & press left

2min rest

4min AMRAP

20 squats

10 Jump Lunges

5 pushups

 

Cond: 5mins

15 Plate GTOH

10 Hanging Knee raises

5 Burpees

 

Tuesday

 

Core circuit: 2 Rounds

Floor Wipers x 16

Ring Body Saw x 8

Box SL Glute Bridge x 10 e/s

 

B1. BB Rev Lunge 4 x 6 r/l

B2. Chins 4 x max

B3. 1/2 kneeling press 4 x 10 r/l

 

Cond:

15 Burpees

 

5 Rounds:

15 Wallballs

1 TGU r/l

 

15 burpees

 

Wednesday

 

A1. RDL 2 x 8

A2. KB Swing 2 x 15

 

B. Deadlift 2 x 5

 

C Upper Body Circuit (10 mins timed)

Ring Chest Flys x 8

SA KB Rows x 8

Bicep Curls x 10

Skullcrushers x 10

Lat Raises x 8-10

 

Cond:

1Hill Run

16-14-12....2 KB Swings

2-4-6..... 16 Jump Squats

1 Hill Run

 

Thursday

 

Core Circuit: 2 Rounds

Plank Rotations x 8e/s

Pallof Holds x 30s e/s

Ring hamstring curls x 8e/s

 

B1. RFESS 3 x 6 r/l

B2. Pull ups 3 x max

 

C1 Push Press 3 x 5

 

Cond: 3 Rounds:
3/2/90s min AMRAP:
5 Burpee-Long Jumps
10 Kettlebell Swings
Rest 60s

 

Friday

 

A1. Push ups 4 x 10 (varying styles)

A2. BO Row 4 x 10 (varying grip)

 

B. Back Squat x 20 RM – start @ 60% 3RM

 

Cond:

Round 1 -4mins: start at 5 reps and increase by 1 rep per min

KB Swings

Pushups

Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min

Wallballs

Situps

Rest 1 min

Round 3 – 1min: Max Effort Burpees

 

Test Week Pre Cycle 24

 

Tues

 

A. Squat 3RM

B. Front Squat 3RM

B. Max Dips/Pushups in 1 min (do dips if you can!)

C. Box Jump 1RM

 

Cond: Time is recorded

3 Rounds

25 KB Swings

15 Burpees

15 Sit ups

 

Wed

 

A. Strict Press 5RM

- If you find 5RM quickly then do 3 x 5 as close to your 5RM as possible

B. Push Press 1RM

C. Max Chins in 1 min

D. 2min Max effort burpee test

 

Cond:

Timed to complete 5 hills (start at green gate)

 

Thurs

 

A. Deadlift 3RM

- If you find 3RM quickly then do 3 x 3 as close to your 3RM as possible

B. Weighted Pushup 5RM

C. TGU 1RM

D. Max Plank (10/20kg)

 

Cond:

Partner: 8 mins

5 chins/8 ring chins

8 Slams

8 Jump Lunges

 

Fri

 

A. BB Reverse Lunge 5RM

B. Chins – 3 RM

- If you find your 3RM quickly then complete: B1 3 x 5 tempo chin + B2 3 x 16 Russian Twists

C. Max effort Hollow Hold

D. KB Man Makers 5RM

 

Cond: 10mins Partner – + 1 rep every round. You Go I Go format

5 Slams

2 Burpees

5 Wallballs