Fitness

A) 10 mins Skin the Cat Practice and Front Lever Progressions
Coaches note: ensure athletes are comfortable with a Skin the Cat before moving on to Front Levers.
 
B) “Aphrodite” – Time Cap 30 mins
50-40-30-20-10 reps for time:
Burpees
Air Squats
Sit Ups
Scaling options:
Intermediate: 35-30-25-20-10
Beginners: 25-20-15-10-5
Compare to: 21/4/17, 19/10/16, 11/2/16, 7/7/15

Performance

A) 10 mins Skin the Cat Practice and Front Lever Progressions
 
B) As Fitness

Fitness

A) 3 rounds:
 
AMRAP 3 mins:
20 Double Unders
10 American Swings (32/24kg)
 
Rest 3 mins
 
AMRAP 3 mins
9/6 Calorie Assault Bike
10 DB Snatches (22.5/15kg)
 
Rest 3 mins
 
Goal is consistency

|Performance

A) 3 rounds:

AMRAP 3 mins:
20 Double Unders
9 Overhead Squats (35/25kg)
 
Rest 3 mins
 
AMRAP 3 mins:
9/6 Calorie Assault Bike
9 Power Snatches (35/25kg)
 
Rest 3 mins
 
Goal is consistency

Fitness

A) 3 – 4 Sets:
Mixed KB Rack and Suitcase Walking Lunge x 8 steps each orientation
Strict Supinated Pull Up (Self Assisted/Negatives/Added Weight as necessary) x 6 – 8 @20X1
 
B) 3 rounds for time:
20 Overhead Squats (30/20kg)
15 Sit Ups
10 Ring Rows

Performance

A) 3 – 4 Sets:
Double KB Overhead Walking Lunge x 12 steps
Strict Supinated Pull Up x 3 – 4 @20X1
 
B) 3 rounds for time:
20 Pull Ups
20 Pistols

Fitness

A) Power Clean & Push Jerk
Level 0: Practise then 2 – 3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: Build to a heavy single.
 
B) 4 rounds for time:
15 Deadlifts (80/55kg)
15 Burpee Box Jumps (24/20”)

Performance

A) Deadlift
Build to a heavy triple
 
B) 21 – 15 – 9 reps for time:
Power Clean (60/40kg)
Burpee Box Jumps (30/24”)