TEST WEEK......................
Tuesday
S&C
Max Chins/Ring rows in 1 min
Rest 2 mins
Max Pushups in 1 min
Rest 2 mins
Max Wallballs in 1 min
Rest 2 mins
Max KB Swings in 1min
Rest 2 mins
Max Burpees in 1 min
Rest 2 mins
Max Plank with 10/20kg
Cond: Circuit 40/20
Slams
Ring Jacknifes
Ring rows
Ropes
Plank
Squats
Plank Walkout
Ball Pick and toss
KB Swings
Hollow Hold
Wed
S&C
Back Squat 2/5RM
B1 Ring Pushup 3 x 10
B2 Ring Glute Bridge 3x 10
B3 Spiderman Plank 3 x 12
Cond: 90s AMRAP – 4 Rounds
2 Burpees
5 Pushups
7 KB Clean
10 Wallballs
60s rest between rounds
Thurs
S&C
Chins 1/5RM
3 x 500m runs
Rest 3 mins between efforts – best time is recorded
Core:
TGU 3 r/l
+
Farmers Carry 2 x 4 lengths
Reverse Hypers 2 x 15
Fri
S&C
A Floor Press 5RM
B Max Box jump Test
C Thrusters 3 x 10
Cond: 3 Rounds
200m run
15 Hanging Leg Raises
30 KB Swings
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