Monday

Work through the following benchmark tests in order:

A) Max Broad Jump

B) 1RM Clean & Jerk

or

1RM Overhead Press

C) Max rep Pullups or Max Duration Active hang if no pullups

D) Test ONE of: Max rep Dips or Max rep Pushups or Max duration Pushup-position Plank

E) 1RM Weighted Pullup

F) 1RM Weighted Dip

G) 500m Row for time

 

Tuesday

A) 1RM Back Squat

B) 8RM Bulgarian Split Squat

C) 1RM Turkish Getup (must get left AND right side to count)

 

Wednesday

A) 1RM Snatch

or

1RM Bench Press

B) 1RM Front Squat

C) Tabata Situp Test

D) Sled Push for max distance in 60 sec

 

Friday

A) 1RM Deadlift

B) “Fran”

21-15-9 reps for time:
Thrusters (45kg/30kg)
Pullups

 

Saturday

A) Gymnastics workshop w/ Kev

B) “12.1″

AMRAP 7mins:

Burpees to 6″ target