Monday 23rd July – Sunday 29th July

 

Monday 23rd July – Sunday 29th July

  July 22, 2018

TEST WEEK 

 

Monday 23rd July

3x 9min EMOM – REST 3minutes after each EMOM

A – EMOM 9mins
1. 15/12 Bike cals
2. Max effort – STOH 24/16kg 1xKB
3. REST minute

B – EMOM 9mins
1. 15/12 Row cals
2. Max effort – T2B
3. REST minute

C – EMOM 9mins
1. 15/12 Ski cals
2. Max effort – Push ups
3. REST minute

Tuesday 24th July

A – Single arm KB OH walking lunge 16-20 steps (change arms at 8-10 reps)
x4 working sets

B – For Time (14min time cap)
10-9-8-7-6-5-4-3-2-1
DB Snatch (alt hands) 22.5/15kg
Burpee box jump overs

Wednesday 25th July

A – In 15mins: Establish a 1RM Clean and Jerk

B – AMRAP 4mins (16mins)
15 wall balls
10 Hang Cleans 40/25kg
Rest 2mins x 3 rounds

Thursday 26th July

A – AMRAP 40mins
100 double unders
800m run
60 Pull Ups
40 HSPU
20 DB Thrusters, 2 x 15/10kg

Friday 27th July

A – In 15mins: Establish a 1RM Snatch.

B – 15-12-9-6-3 (time cap 12mins)
Hang power snatch, 52.5/35kg
Burpees over the bar.

Saturday 28th July

A – In 15mins: Establish a 1RM Back Squat

B – AMRAP 12mins
20 Cal Row
20 DB Hang C&J 22.5/15kg (x1 DB)
20 Toes to Bar

Sunday 29th July

In pairs – Time cap 35mins YOU GO I GO

10 rounds: (5 each)
10 Clusters, 50/ 35kg
10 C2B Pull Ups

8 rounds: (4 each)
8 Clusters, 60/ 40kg
8 Burpees OTB

6 rounds (3 each)
6 Clusters, 70/ 50kg
100m run

WP Facebook Auto Publish Powered By : XYZScripts.com
>