Testing Week 1!


Here we go crew!
Testing week is upon us. Go hard and push yourself harder than you think. Find that extra gear and lets smash this!

Monday is a bank Holiday so remember classes are as per Saturday Schedule (1000 and 1100! 🙂 )

Monday

A) Find 1RM Deadlift

B) Find a max single set strict HSPU or Push Ups
Some may want to test your Kipping HSPU , do it after the strict set.

C) 3 Rounds:
30 Goblet Squat 24/16kg
15 T2B
200m run
30 KBS 24/16kg
15 T2B

Tuesday

A)Find 1RM Overhead Squat

B)Max strict pull ups
Again some may want to test max set of kipping pull ups , do so after

C) 6 Minute AMRAP
1 Power Snatch 50/30kg
1 Chest to bar
2 Power Snatch
2 C2B
3 Power Snatch
3 C2B
etc etc to get as far as you can in the ladder

Wednesday

Make Up sessions if you haven’t done any of the other tests and want to catch up.

There will also be another WOD on this day but wont be a testing session.

Thursday

A) Find 10RM Bench Press

B) Max single set T2B

C) 5 Minute AMRAP
5 clean and jerk 60/40kg
8 HSPU
-2 min rest
4 Minute AMRAP
5 clean and jerk
7 HSPU
-2 min rest
3 Minute AMRAP
5 clean and jerk
6 HSPU
-2 min rest
2 Minute AMRAP
5 clean and jerk
5 HSPU

Friday

A) Find 1RM Back Squat

B) Max single set ring dips

C) 500m Row For time!

Saturday

A) Power Clean 1 Rep Max

B) Partner AMRAP for 15 Minutes :
10 Power Cleans 70/50kg
100m Sprint
30 Double Unders
I go you go for complete rounds !

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