FRIDAY FRIDAY FRIDAY
TEST 1 TEST 2 TEST 2
50 Air Bike Calories 6 Series de: - 5 Behind-Neck Pull-Up - 10 Bench Press (Supino) (40kg) - 15 Dumbbell Squat (15kg) 50 Air Bike Calories TIMECAP: 10’ 5 Series: - 1,2,3,4,5 Legless Rope Climb - 20m Yoki (120kg) - 20 Dumbbell Snatch Interspersed (22,5kg) - 20m Yoki (120kg) TIMECAP: 10’ 5 Series: - 1,2,3,4,5 Legless Rope Climb - 20m Yoki (120kg) - 20 Dumbbell Snatch Interspersed (22,5kg) - 20m Yoki (120kg)
SATURDAY SATURDAY SATURDAY
TEST 3 TEST 4 TEST 4
HANG CLEAN LADDER ** 30s attempt / 15s transition Female: 75-130kg TIMECAP: 10’ - 40 Chest To Bar - 40 Thrusters (35kg) - 40 Calorias de Remo - 40 Thrusters (35kg) - 40 Chest To Bar TIMECAP: 10’ - 40 Chest To Bar - 40 Thrusters (35kg) - 40 Calorias de Remo - 40 Thrusters (35kg) - 40 Chest To Bar
SUNDAY SUNDAY SUNDAY
TEST 5 TEST 6 TEST 7
TIMECAP: 12’ TIMECAP: 10’ TIMECAP: 14’
3 Series: - 20m Sledge Prowler - 10 Heavy Ball Clean (40/70kg) - 20m Sledge Prowler - 25 Toes To Bar - 30 WallBall (20/30lbs) 5 Series with vest 14lbs - 5 Ring MuscleUps - 10 Hand Stand PushUps - 10 Burpee Box Jumps 24” - 40 cal SkiErg - 10 DeadLift - 30 cal SkiErg - 10 DeadLift - 10 Cleans - 20 cal SkiErg - 10 DeadLift - 10 Cleans -10 Shoulder To Overhead - 10 cal SkiErg - 10 DeadLift - 10 Cleans -10 Shoulder To Overhead - 10 Overhead Squats ** Loads:50kg