Saturday Aug 5th to Sunday Aug 12th

TEST WEEK SCHEDULE.

THESE ARE ALL TESTS WE HAVE DONE.


Saturday Aug 5th

Members Only Open Gym 10am -12pm.

This is only meant for retesting or recovery


Sunday Aug 6th

Open Gym 11am - 1pm

This is only meant for retesting or recovery


Monday Aug 7th

Alternating Tabata (4min)
Hip Bridge Hold
Hip Bridge Reps
+
Alternating Tabata (4min)
Front Squat (45/33)
Good Morning (45/33)
+
Build to max Back Squat in 25min


Tuesday Aug 8th

4 sets
A1) 10/side Lawnmower Pulls
A2) 10/side Cossack Squat
+
15min Time Cap
"FLIGHT SIMULATOR":
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

*Have to stop between sets
*Restart same set if broken
+
Calf Mash 2min/side


Wednesday Aug 9th

Pre Class Warm Up
3 Rounds
5 Wall Squat
10 Air Squat
5 Goblet Squat @ 53/35
10 PVC Passthrough
...Then put your lifters on
+
Clean and Split Jerk Tech
+
Test
Build to Max Clean and Jerk in 25 min


Thursday Aug 10th

External Rotation Shoulder Holds
4 Sets each side of 10seconds
+
Build to max Strict Press in 15min
+
For Time
30/25 Calorie Row
40 Deadlifts at (135/95)
50 Wallballs (20/14)

*7min time cap


Friday Aug 11th

Test
5 Rounds for time
35 DU
300m Run
20 KBS (53/35)
20 Burpees

40min Time Cap


Saturday Aug 12th

COMMUNITY

For time
800m Run
Rest Double Work
800m Run
+
800m Row
Rest Double Work
800m Row


Sunday August 13th

Open Gym 11am - 1pm

This is only meant for retesting or recovery