Test Week!
Mon
A. Squat 1/5RM
- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible
B. Max Chins/ Ring rows in 1 min
Rest 2 mins
C. Max Pushups in 1 min
Rest 2 mins
Cond:
25 Situps
50 Jump Lunges
150 Skips
25 Wallballs
150 Skips
50 Jump Lunges
25 Situps
Tues
A. Strict Press/Push Press 1/5RM
- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible
B. Max Plank (10/20kg)
Cond:
50 strict burpees
Wed
A. Deadlift 1/5RM
- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible
B. Broad Jump/Box Jump
C. Max effort wallballs
Rest 2 mins
Cond:
Partner: 5 mins
5 chins/8 ring chins
5 Slams
Thursday
A. Floor Press 1/5RM
- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible
B. Chins – 3/1 RM
C. Max effort bar hang (If unable, take rest and repeat)
Rest 2 mins
Cond:
Circuit: 2 rounds
Ropes
Squat
Plate crunch
KB get ups
Plank
Friday
A. BB Lunge 5RM
- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible
B. Max KB Swing - for time
Cond:
10mins Ascending Ladder – 1,2,3 and so on.....
Chins
Pushups
Squats
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