Test Week!
Mon
A. Squat 3RM
- If you find 3RM quickly then do 4 x 3 as close to your 3RM as possible
B. Max Chins/ Ring rows in 1 min
- Max Pushups in 1 min
D. Max Plank (10/20kg)
Cond: Time is recorded
25 burpees
10 Sit Ups
25 Box Jumps
15 burpees
10 Sit Ups
15 Box Jumps
10 burpees
10 Sit Ups
10 Box Jumps
Tues
- Strict Press 3RM
- If you find 3RM quickly then do 4 x 3 as close to your 3RM as possible
B. Push Press 3RM
C. TGU 1RM
Cond:
Time to complete 4 hill runs!
Wed
Deadlift 3RM
- If you find 3RM quickly then do 4 x3 as close to your 3RM as possible
- Broad Jump Test
- Max effort Wallballs in 2 mins
Cond:
Partner: 8 mins
5 chins/8 ring chins
8 Slams
8 Jump Lunges
Thursday
A. Floor Press 3RM
- If you find 3RM quickly then do 4 x 3 as close to your 5RM as possible
- Chins – 3/1 RM
- If you find your 3/1RM quickly then complete: B1 3 x 5 tempo chin + B2 3 x 16 Russian Twists
- Max effort bar hang (If unable, take rest and repeat)
Cond:
Circuit: 2 rounds
Ropes
Plate crunch
Jump Squat
Plank
Ring Rows
Fri
A1. RFESS 3 x 5 r/l
A2. Ring Chest Flys 3 x 8
B1. SL RDL 3 x 5
B2. Banded crab walks 3 x 8 r/l
3a Dips 3 x 5
3b KB Swing 3 x 20
Cond:
10min AMRAP – Partner
10 Bear crawls – you go i go
10 Burpees – you go i go
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