Monday 06.08.18
6 Mins
Clock Lunge - No Weight/Weight
3 Broad Jumps
Test -
20 Mins
1RM Back Squat
Test -
1 KM Row Test
Tuesday 07.08.18
3 Rounds
2 Turkish Get Ups EA
3 Push Press EA
30 Sec Side Plank ES
Test -
20 Mins
1RM Push Press
Test -
Cindy'
20 min Amrap
5 Pull Ups
10 Press Ups
15 Squats
Wednesday 08.08.18
3 Rounds
20 Lateral Lunges
10 Dead Bugs
Run 200m
Test -
6 x
30 sec on 30 sec off
Row for max meters
Recovery -
7 Min EMOM
7 Thrusters at 40/25
7 Box Jumps
Thursday 09.08.18
Barbell Warm Up
5 Front Squats
5 Power or Squat Clean
5 Jerks
Increase load over 3 sets
Test -
20 Mins
1 RM Front Squat
Recovery -
10 Min Amrap
60 Bar Facing Burpees
30 Front Squats @50/30
10 Pull Ups
Friday 10.08.18
5 Rounds
50ft Bear Walk
50ft Lunge Walk
Test -
20 Mins
Max Rep Push-Ups 3 Attempts
Rest 3 Mins after last attempt then
Max Rep Pull Ups 3 Attempts
Test -
Helen'
3 Rounds
Run 400m
21 KB swings
12 Pull Ups