Strength Group

Monday

A) Broad jump your height test

B) 2 min Plank Test

C) 1RM Overhead Press

D) Upper body pulling endurance – one of:
1) Max Rep Pullups
2) Max duration hang with chin over bar
3) Max duration hang at arms length

E) Upper body pushing endurance – one of:
1) Max Rep Dips
2) Max rep Pushups
3) Max duration Pushup Position Plank

F) Upper body pulling Strength – one of:
1) 1RM Weighted Pullup
2) 1 Pullup with blue band at lowest possible position
3) 1 Pullup with green band at lowest possible position

F) Upper body pushing Strength – one of:
1) 1RM Weighted Dip
2) 1RM Weighted Pushup
3) 1 Pushup on lowest box possible

G) 500m Row for time

Tuesday

A) 1RM Back Squat

B) 8RM Bulgarian Split Squat

C) 1RM Turkish Getup

Wednesday

A) 1RM Bench Press

B) 1RM Front Squat

Thursday

A) Catch Up

Friday

A) 1RM Deadlift

B) “Fran”

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

Saturday

A) Catch Up

B) “Helen”

3 Rounds:
400m Run
21 Kettlebell Swings (24kg/16kg)
12 Pullups