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

1. Max Pushups in 1 min

D. Max effort Farmers Carry

Rest 2 mins

Cond:

25 Situps

50 Jump Lunges

150 Skips

25 Wallballs

150 Skips

50 Jump Lunges

25 Situps

 

Tues

1. 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)

1. TGU 1RM

Cond:

50     strict burpees

 

Wed

1. Hang Power Clean 1/3RM

- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible

 

1. Deadlift 1/5RM

- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible

1. Broad Jump/Box Jump
2. Max effort Wallballs in 2 mins

Rest 2 mins

Cond:

Partner: 5 mins

5 chins/8 ring chins

5 Slams

 

Thursday

A. Floor Press 10RM

- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible

1. Chins – 3/1 RM
2. 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

1a Eccentric squat 3 x 5 -5s lower

1b Ring Body Saw 3 x 10

1c Side Plank crunch 3 x10 r/l

2a Dips 3 x 5

2b KB Snatch 3 x 5r/l

Cond:

10min AMRAP – Partner

20 Box Jumps – you go i go

10 Slams – you go i go

5 burpees – each