Monday 13.08.18
3 x
6 Good Mornings - Increase Load
6 Box Jumps
12 Hollow Rocks
In 20 Mins Find
Test -
1RM Deadlift
Test -
2 Mins ME Burpees
Then
50 Hollow Rocks
100 Sit Ups
Tuesday 14.08.18
25 Min EMOM
1- 10-15 Wall Balls
2- 10-15 KB Swings
3- 10-15 Cal Row
4- 10-15 Burpees
5- Rest
Test -
5 x 200m Run
Record Each Time
Wednesday 15.08.18
Test -
In 15 Mins
3 Attempts
Max Time Hang
Max Time Ring Support
Test -
Turkish Get Ups
3x2 Heavy Reps Each Arm
Record Load Used
Test -
2 Mins Max Air Squats
Rest 2 Mins
2 Mins Max Double Unders
Thursday 16.08.18
Overhead Warm Up
3 x
10 OH Squats PVC/Empty Bar
Test -
20 Mins
OH Squat
If you are new - build for form
If you are regular - build for load
Test -
4 Mins Max KB swings
Rest 2 mins
Recovery -
6 Min Amrap
10 Box Jumps
10 Burpee Box Overs
Friday 17.08.18
3 Rounds
Clock Lunge-weighted/unweighted
Med Ball Plank
Med Ball Rotation Throws
Test -
20 Mins
Max Kipping Pull Ups
3 Attempts
Max Toes To Bar
3 Attempts
Recovery -
5 Rounds, 2 Mins Rest
Run 200m
15 Thrusters
Pick a load you can go unbroken