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Test Week 4th - 8th August
admin August 3, 2015 No Comments

Test Week 4th – 8th August

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