Fitness

A) Power Clean
Level 0: Practise then 2 – 3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 7 x 1 rep


B) In pairs: AMRAP 15 mins:
12 Thrusters (30/20kg)
12/9 Calorie Assault Bike
Swap athletes every round
 
 

Performance

A) EMOM 12: 3 TnG Power Cleans
Build across the 12 mins.


B) In pairs: AMRAP 15 mins:
12 Thrusters (42.5/30kg)
12/9 Calorie Assault Bike
Swap athletes every round

Fitness

A) Pull Ups & Dips
Level 0 & 1: 4 Sets: 8 - 10 Self Assisted/Negative Pull Ups @30A1 + 8 - 10 Box Press Ups @20X1
Level 2: 4 Sets: 8 - 10 BW/Self Assisted/Negative Pull Ups @30X1 + 8 – 10 Banded Bar Dips @20X1
Level 3: 4 Sets: 8 - 10 BW/Negative Pull Ups @30X1 + 8 – 10 Banded Ring Dips @20X1
Level 4: As Performance
 
B) AMRAP 10 mins
10 DB Snatches (22.5/15kg)
30 Double Unders

Performance

A) Strict Muscle Up
Level 3: As Fitness
Level 4: 5 Sets: 4 - 5 Strict Muscle Up Negatives/Assisted Muscle Ups @30A1
Level 5+: 5 sets: 70 - 80% max Strict Muscle Ups
 
B) AMRAP 10 mins:
10 Power Snatches (35/25kg)
30 Double Unders

Fitness

A) Back Squat
Level 0: 3 x 8 – 10 @30X1
Level 1: 4 x 4 – 6 @30X1
Level 2: 5 x 3 – 4 @30X1
Level 3+: 5 x 2 – 3 @30X1
 
B) Every 3 mins for 15 mins (5 sets)
6 Front Rack Backward Lunges
6 Front Squats
6 Front Rack Forward Lunges
 
Start at a moderate weight and build across the 5 sets to a max for the complex.
 

Performance

A) Back Squat
5 x 2 - 3 @32X1
 
B) Every 3 mins for 15 mins (5 sets)
4 Hang Power Cleans
4 Front Rack Backward Lunges
4 Hang Squat Cleans
4 Front Rack Backward Lunges
 
Start at a moderate weight and build across the 5 sets to a max for the complex.

Fitness

A) Deadlift
Level 0: 3 x 12 – 15 reps @30X1
Level 1: 3 x 8 – 10 @30X1
Level 2+: 4 x 4 – 6 @30X1


B) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time:
DB Hang Power Clean (2 x 22.5/15kg)
Burpee DB Hops

Performance

A) Deadlift
5 x 2 – 3 @30X1
 
B) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time:
DB Power Clean (2 x 22.5/15kg)
Burpee DB Hops

Fitness

A) In teams of 3:
15 min Row for Metres (swap every 250m)
 
B) In teams of 3:
AMRAP 15 mins:
Assault Bike 9/6 Calories
8 DB Snatch (alt) (22.5/15kg)
6 Shuttle Runs with DB (22.5/15kg)
Each athlete completes a whole round before swapping.

Performance

A) As Fitness
 

B) As Fitness
 

Fitness

A) Shoulder Press
Level 0: 4 x 6 - 8 @20X1
Level 1: 4 x 4 – 6 @20X1
Level 2+: 5 x 2 – 3 @20X1
 
B) “Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Compare: 19/3/18, 02/10/17, 26/8/16, 18/02/15, 27/12/13
Advanced: As prescribed
Intermediate: 4 rounds of 25 reps
Beginner: 10 rounds of 10 reps

Performance

A) Shoulder Press
5 x 2 – 3 @20X1
 
B) As Fitness

Fitness

A) Bulgarian Split Squat
3 x 6 - 8 @30X1 each leg
 
B) In pairs, 2 rounds for time:
60 American Swings (32/24kg)
60 Box Jump Overs (24/20”)
60 Goblet Forward Lunges (32/24kg)

Performance

A) As Fitness
 
B) In pairs: 2 rounds for time:
60 Hang Power Cleans (50/35kg)
60 Box Jump Overs (24/20”)
60 Front Rack Forward Lunges (50/35kg)

Fitness

A) Every 3 mins for 36 mins: (3 rounds)
Station 1: 500/450m Row
Station 2: 36 Shuttle Runs (30ft)
Station 3: 30/22 Calorie Assault Bike
Station 4: 30 Burpees
Aim to work for approx 2 mins on each station. Adjust distance/reps/calories to achieve this. Score is minimum score on each station.

Performance

A) As Fitness

Fitness

A) Pull Ups & Dips
Level 0 & 1: 4 Sets: 8 - 10 Negative/Self Assisted Pull Ups @30A1 + 8 - 10 Box Press Ups @20X1
Level 2: 4 Sets: 8 - 10 BW/Negative/Self Assisted Pull Ups @30X1 + 8 – 10 Banded Bar Dips @20X1
Level 3: 4 Sets: 8 - 10 BW/Negative Pull Ups @30X1 + 8 – 10 Banded Ring Dips @20X1
Level 4: As Performance
 
B) 10 min ladder:
2 DB Push Press (2 x 22.5/15kg)
2 T2B
Add 2 reps every round.
 

Performance

A) Strict Muscle Up
Level 3: As Fitness
Level 4: 5 Sets: 4 - 5 Strict Muscle Up Negatives/Assisted Muscle Ups @30A1
Level 5+: 5 sets: 70 - 80% max Strict Muscle Ups
 
B) 10 min ladder:
2 Push Jerks (60/40kg)
2 T2B

Fitness

A) Back Squat
Level 0: 3 x 8 – 10 @30X1
Level 1: 4 x 4 – 6 @30X1
Level 2: 5 x 3 – 4 @30X1
Level 3+: 5 x 2 – 3 @30X1
 
B) EMOM 10 mins
Odds: 12 Deadlifts (80/55kg)
Evens: 15 Wall Balls (9/6kg)

Performance

A) Back Squat
5 x 2 - 3 @32X1
 
B) EMOM 10 mins:
Odds: 12 Deadlifts (100/70kg)
Evens: 15 Wall Balls (14/9kg)