Fitness and Performance
A) 15 minutes Handstand Walking Practice
B) Teams of 3-4.
24 minute Ladder:
4 Overhead Squats (50/35kg)
4 Burpee Bar Hops
Add 4 reps each round
Bar mustn’t touch the ground between first and last rep of each round of OHS (only put down during Burpees). Form a human rack.  Bar must be shouldered first though (no catching from overhead).  10 Burpee penalty for all members if bar touches floor.
Burpee Bar Hops must all be started from the same side of the bar.

Fitness
A) 4 sets:
Front Squat x 6-8 reps @ 30X1.  Rest 1 minute
Strict Pull Ups x 6-8 reps @ 20X1.  Rest 1 minute
B) Teams of 3-4.  12 minutes.
Row 2km (must be split equally between team members)
Max Strict Ring Dips (@ 1010 tempo) in remaining time (scale to Ring Press Ups from Knees…must keep hips straight)

Performance
A) On the minute for 12 minutes:
Squat Clean x 3 reps.  
Start @ 60% 1RM and build if moving well.
B) As Fitness, but substitute Muscle Ups for Ring Dips if you have them.
Coaches note: Teams should be a mix of abilities and can be a mix of Fitness/Performance athletes.

Fitness
A) 4 sets:
DB/KB Shoulder Press x 6-8 reps @ 2111
Rest 1 minute
Suitcase Carry x 60ft each arm.  
Rest 1 minute
B) “Brenton”
Five rounds for time: 
Bear crawl 100 feet 
Standing Broad-jump, 100 feet
(Do 3 Burpees after every 5 Broad-jumps. Wear a 20lb vest if you have one)
Compare: 14/08/14, 03/06/13, 14/12/12, 

Performance
A) Shoulder Press: 6 x 2-3 reps @ 20X0.  
Rest 2 mins
B) As Fitness

Fitness
A) 4 sets:
Overhead Squats x 6-8 reps @ 21X1.  Rest 30 secs
Bent Barbell Row x 6-8 reps @ 2111.  Rest 30 secs
Hollow Body Hold x 40-60 secs. 
Or
Deadbugs x 20 (alt.) @ 1010. Rest 30 secs
B) 90 American Swings for time
Pick a weight you can only do about 10 reps unbroken

Performance
A) Back Squat: 6 x 2-3 reps @ 30X0.  Rest 2 mins
B) “Isabel“
For time:
30 Snatches (60/42.5kg)
Compare: 06/05/15, 19/12/14, 25/08/12, 

Fitness
A) 3 sets:
Strict Pull Ups: 4-6 reps @ 20X0. Rest 30 secs
Side Plank x 30-60 secs each side (if you do 60 sec, you can add weight if you want).  Rest 45 secs between sides and before Pull Ups
B) 21-15-9 reps for time:
Overhead Squat
Box Jumps 

Performance
A) Weighted Pull Ups: 5 x 4-5 reps @ 20X0. 
Rest 2 mins
B) 21-15-9 reps for time:
Hang Snatch (50/35kg)
Box Jumps (30/24

Fitness
A) Shoulder Press: L0 - 4 x 8-10 reps @ 20X0. 
                                  L1 - 5 x 4-5 reps @ 20X0.
B) “12 Days of Christmas”
Performed as per the song
1 Thrusters
2 KB Cleans (1 each arm)
3 Deadlifts
4 Toes 2 Bar / Knees to Chest
5 Burpees (singing aloud)
6 Lateral Hops over DB/KBs
7 American Swings
8 Ring Rows
9 Jump Squats
10 Sit Ups
11 Press Ups
12 Power Lunges

Performance
A) Shoulder Press: 5 x 4-5 reps @ 20X0.  
Rest 90 secs
B) “12 Days of Christmas”
Performed as per the song
1 Thruster (60/40kg)
2 Power Cleans (60/40kg)
3 Deadlifts (60/40kg)
4 Toes 2 Bar
5 Burpees (singing aloud)
6 Lateral Bar Hops
7 American Swings (32/24kg)
8 Pull Ups
9 Jump Squats
10 Sit Ups
11 Press Ups
12 Power Lunges
Compare: 23/12/14, 23/12/13, 24/12/12

Fitness and Performance
​A) 3 sets:
Bent DB Wide Row x 8-10 reps @ 3111.  
Rest 30 secs
Bent Reverse Fly x 8-10 reps @ 3111. Rest 30 secs
B) DB Bulgarian Split Squat:  
20 mins to build to an 8RM on each leg
C) Every 90 seconds for 15 minutes (10 sets):
Run 200m
Goal is consistency.  Work @ 80-90%. 
Record fastest and slowest set.
If first 200m takes longer than 1 minute, go every 2 minutes and do 7 sets. 

Fitness
A) On the minute for 12 minutes (4 sets)
1st min: 6-8 Strict Pull Ups @ 20X1 (or 3 sec Negs)
2nd min: 6-8 Strict Ring Dips @ 20X1 (or 3 sec Negs)
3rd min: 20 (alt.) Walking Goblet Lunges
B) “The Ghost”
6 Rounds for reps:
1 Minute Calorie Row
1 Minute Burpees
1 Minute Double Unders 
1 minute rest between rounds
Try for as many reps as possible of EACH exercise, not just total score. 
Compare: 17/06/15, 05/09/14

Performance
A) On the minute for 12 minutes (6 sets)
Odds: 1-4 Kipping Muscle Ups (or 30 sec of Practice)
Evens: 10-16 Alt. Pistol Squats
B) As Fitness

Fitness
A) Back Squat: L0 - 4 x 8-10 reps @ 20X0. 
                           L1 - 5 x 4-5 reps @ 30X0.
B) Teams of 2-3.  One working.
200m Farmers Carry 
30 (alt.) Renegade Rows

Performance
A) Back Squat: 5 x 4-5 reps @ 30X0.  Rest 2mins
B) Teams of 2-3.  One working.
5 rounds for time:
200m Farmers Carry (2 x 32/24kg)
30 Pull Ups

Fitness
A) 3 Sets:
Sumo Deadlift x 6-8 reps @ 3011.  Rest 30 secs
Powell Raise x 6-8 reps each arm @ 3011.  Rest 30 secs
Double Unders x 60 seconds.  Rest 1 min
B) 5 x AMRAP 3 mins:
6 (alt.) DB Snatches
6 Push Ups
6 Air Squats
Rest 1 minute between AMRAPs.
Continue where you left off after rest.

Performance
​A) 6 sets:
5 Deadlifts @ 75-80%
10 Tall Box Jumps (step down w. support)
Rest 2 minutes
B) "The Chief"
5 x AMRAP 3 mins for total rounds and reps:
3 Power Cleans (60/40kg)
6 Push-ups
9 Squats
Rest 1 minute between AMRAPs.
Continue where you left off after rest.
Compare: 30/06/15, 07/11/14, 24/07/14,