Monday 10th Sept – Sunday 16th Sept TEST WEEK

 

Monday 10th Sept – Sunday 16th Sept TEST WEEK

  September 9, 2018

TEST WEEK

Monday 10th Sept

In pairs – Amrap 32mins

100 Cal Row, Ski or Bike

80 DB STOH 22.5/15kg (dual)

60 Goblet Squats 24/16kg

40 Box Jump Overs 24/20″

20 Push Ups

 

Tuesday 11th Sept

A – 15min window: Build to a heavy single snatch.

B – 18.3 Open workout – Time Cap 14mins – 2 rounds for time of:

100 double-unders /100 single unders

20 overhead squats 52/36kg 20/15kg

100 double-unders

12 ring muscle-ups/ pullups

100 double-unders

20 dumbbell snatches 22.5/15kg 15/10kg

100 double-unders

12 bar muscle-ups/pullups

Score is time or reps completed

 

Wednesday 12th Sept

A – In a 20min window: Back Squat 1RM 

B – Grace (time cap 10mins)

30 C+J for time 61/43kg

 

Thursday 13th Sept

A – Establish a 1RM Push Jerk in 14mins

B – Fran. 21-15-09 (Time cap 8mins)

Thrusters, 43/30kg

Pull Ups

 

Friday 14th Sept

A – Sumo Deadlifts E3mom

10-8-6-4-2 reps

B – DT – 5 rounds for time (16min time cap)

12 deadlifts 70/50kg

9 hang cleans

6 STOH

 

Saturday 15th Sept

A – Emom 10mins- AHAFA up to 80%, use as warm up for 18.2 & 18.2a

1x Power Clean + 1 x Squat Clean (no TnG)

B – Open workout 18.2 and 18.2a

In a 12 min window complete

1-2-3-4-5-6-7-8-9-10

DB squats 2×22.5/15kg

Bar facing burpees

Remaining time – establish a 1RM clean

 

Sunday 16th Sept

2 rounds for time – (time cap 30mins)

800m Run

50 wallballs

400m Run

30 Power Snatches 45/30kg

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