Fitness
​A) In pairs throughout:
A1) 6 min Assault Bike for Calories
Rest 2 mins
A2) AMRAP 6 mins:
40 Wall Balls (9/6kg)
40 Box Jumps (24/20”)
Rest 2 mins
A3) 6 min row for Calories
Rest 2 mins
A4) AMRAP 6 mins:
40 Burpees
40 Plate GTOH (20/15kg)
Rest 2 mins
A5) 6 min Run for Distance (Change every 200m)
Rest 2 mins
A6) AMRAP 6 mins:
40 Goblet Backward Lunges (24/16kg)
40 Sit Ups

Performance
​A) As Fitness

Fitness
​A) 3 – 4 Sets:
Kettlebell Walking Lunge x 16 Steps (KB in each hand)
Level 0 & 1: DB Bench Press x 8 – 10 @20X1
Level 2: Bench Press x 8 – 10 @20X1
B) AMRAP 12 mins:
20 KB Cleans (24/16kg)
10 Press Ups
10 T2B

Performance
​A) EMOM 10 mins:
5 TnG Power Cleans @70% 1RM
B) AMRAP 12 mins:
20 Front Rack Forward Lunge (42.5/30kg)
10 Ring Dips
10 T2B

Fitness
​A) Front Squat Testing
Level 0: Build to a 10RM
Level 1: Build to a 5RM
Level 2: Build to a 1RM
Compare to 21/11/16
B) “The Mighty Mile”
4 Rounds for time:
20 Russian Swings (24/16kg)
20 KB Goblet Squats (24/16kg)
Run 400m (with KB)
Compare: 01/09/16, 09/12/15, 28/04/15
KB must not touch the ground throughout the workout, no resting on feet or in lap; 5 burpee penalty!

Performance
​A) Front Squat
Build to a 3RM
B) As Fitness

Fitness
​A) Strict Muscle Up Progressions
B) In pairs:
Hero Workout “Morrison”
50-40-30-20-10 reps for time:
Wall Balls (9/6kg)
Box Jumps (20/24”)
American Swings (24/16kg)

Performance
​A) 5 Sets:
Strict Muscle Up x 2 – 3
If no strict Muscle Ups: As Fitness
B) As Fitness

Fitness
​A) 3 - 4 Sets:
Deadlift x 12 – 15 @2011
Front Leaning Rest x 30 – 60s
B) In Pairs:
40 Double KB Front Rack Forward Lunges (2 x 24/16kg)
200m KB Carry (both athletes run carrying a KB each)
40 Press Ups

Performance
​A) As Fitness
B) As Fitness

Fitness
​A) Back Squat
Level 0: 3 x 12 – 15 @20X1
Level 1: 3 x 10 – 12 @20X1
Level 2: 3 x 8 – 10 @20X1
B) 4 Rounds:
In 2:30 mins:
500/400m Row
Max Double Unders in remaining time
Rest 2:30 mins

Performance
​A) 3 Sets:
Back Squat x 8 – 10 @20X1
B) As Fitness

Fitness
​A) Level 0 and 1: 3 - 4 Sets:
Pull Up Negatives x 8 – 10 @ 30A1
Hollow Body Hold x 30 – 60s
Level 2 with Kipping Pull Ups: As Performance
Level 2 w/out Kipping Pull Ups: Kip Practise
B) 3 x 3 min AMRAP with 2 mins rest
11 Box Jumps (30/24”)
11 Push Press (40/30kg)
Goal is consistency

Performance
​A) Kipping Pull Up
Ninja: 5 x 15 reps
Excellent: 6 x 12 reps
Very Good: 7 x 9 reps
Good: 8 x 6 reps
1 min rest between sets
B) 5 Rounds for reps:
Max reps of unbroken TnG Power Cleans (70% 1RM)
Max reps of unbroken HSPU
No rest between movements, 2 mins rest between rounds.

Fitness
​A) 3 – 4 Sets:
Overhead Squat x 6 – 8 @22X1
Single Arm Row x 6 – 8 @2011
B) 12 min AMRAP
200m Run
15 American Swings (32/24kg)
10 T2B

Performance
​A) 6 – 7 Sets:
Snatch + Overhead Squat with a 3s pause in the bottom position on both movements.
B) As Fitness

Fitness
​A) Based on Back Squat:
Level 0: 3 – 4 Sets:
Goblet Backward Lunge x 20 reps
Level 1 & 2:
Pistol Squat Progressions
B) EMOM 20 mins
Min 1: 15 Ring Rows
Min 2: 3 Wall Walks
Min 3: 15 Deadlifts (80/55kg)
Min 4: 15 Press Ups

Performance
​A) Pistol Practise then…
8 min EMOM Pistols
Ninja: 16
Excellent: 12
Very Good: 8
Good: 4
B) As Fitness

Fitness
​A) Back Squat
Level 0: 3 x 8 – 10 @32X1
Level 1: 4 x 6 – 8 @32X1
Level 2: 4 x 4 – 6 @32X1
B) 10-9-8-7-6-5-4-3-2-1 reps for time:
Ring Rows
American Swing (32/24kg)
Sit Ups

Performance
​A) 5 – 6 Sets:
Back Squat x 2 – 3 @32X1
B) 10-9-8-7-6-5-4-3-2-1 reps for time
Strict Supinated Pull Up
Squat Snatch (42.5/30kg)