Fitness

 A) 3 – 4 Sets:
Romanian Deadlift x 6 – 8 @30X1
Nose and Toes to wall Handstand Hold x 30 – 60s

B) For time:
21 Russian Swing (32/24kg)
21 T2B
100 Double Unders
15 Russian Swings
15 T2B
100 Double Unders
9 Russian Swings
9 T2B
100 Double Unders 

Performance

A) As Fitness


B) For time:
21 Power Cleans (50/35kg)
21 T2B
100 Double Unders
15 Power Cleans
15 T2B
100 Double Unders
9 Power Cleans
9 T2B
100 Double Unders

Fitness

A) 3 – 4 Sets:
Bent Over Row x 8 - 10 @20X1
DB Bench Press x 8 – 10 @20X1


B) For two separate scores:

AMRAP 6 mins:
9 Cal Assault Bike
9 Ring Rows
Rest 3 mins
 
AMRAP 6 mins:
9 Cal Row
9 Burpee Row Hops

Performance

A) 3 – 4 Sets:
Bent Over Row x 8 – 10 @20X1
Bench Press x 8 – 10 @20X1

B) As Fitness
 

Fitness

A) 3 – 4 Sets:
Back Rack Step Up x 16 steps
Side Plank x 30 – 60s. Add weight to hips if 60s is comfortable.


B) In Pairs:
6 rounds for time (3 rounds each)
500/450m Row
15 Front Squats (42.5/30kg)
Each athlete completes a whole round before swapping.

Performance

A) As Fitness

B) In Pairs:
6 rounds for time (3 rounds each)
500/450m Row
15 Hang Squat Cleans (50/35kg)
Each athlete completes a whole round before swapping
Fitness and Performance athletes can work together.

Fitness

A) Deadlift
Level 0: 3 x 12 – 15 @30X0
Level 1: 4 x 8 – 10 @30X0
Level 2+: 4 x 4 – 6 @30X0


B) “Tabata Something Else”
Tabata Pull-ups,
Tabata Push-ups,
Tabata Sit-ups,
Tabata Squats.
No rest between exercises. Score total reps
Compare to: 16/7/18, 25/10/17, 14/03/17, 01/08/16, 26/5/15

Performance

A) Deadlift
5 x 2 – 3 @30X0

B) As Fitness

Fitness

A) In Pairs:
AMRAP 30 mins:
50 Calorie Assault Bike
50 Box Jumps (24/20”)
50 Wall Balls (9/6kg)
50 Calorie Row
50 Goblet Forward Lunges (32/24kg)
50 DB Snatches (22.5/15kg)

Performance

A) As Fitness

Fitness

A) Power Clean and Push Jerk
Level 0: Practise then 2 – 3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps


B) AMRAP 15 mins:
4 T2B
6 Press Up
8 American Swing (32/24kg)

Performance

A) Power Clean + Push Jerk
Build to a heavy touch and go set of 5.

B) AMRAP 15 mins:
2 Bar Muscle Ups
4 Handstand Push Up
8 American Swings (32/24kg)

Fitness

A) Back Squat
Level 0 & 1: 3 x 12 – 15 @20X1
Level 2+: 4 x 8 – 10 @20X1

B) AMRAP 10 mins:
10 Overhead Forward Lunges (42.5/30kg)
30 Double Unders

Performance

A) Back Squat
4 x 8 – 10 @20X1

B) For time:
21 Squat Snatch (42.5/30kg)
50 Double Unders
15 Squat Snatch
50 Double Unders
9 Squat Snatch
50 Double Unders

Fitness

A) Power Clean
Level 0: Practise then 2 – 3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: Build to a heavy single

B) 2 rounds for total reps:
2 mins for max Box Jumps (24/20”)
30s rest
2 mins for max distance DB Farmers Carry (2 x 22.5/15kg) (30ft = 1 rep)
30s rest
2 mins for max Down Ups
30s rest

Performance

A) Clean
EMOM 12 mins: Build to a heavy double. Drop and reset each rep.

B) 2 rounds for total reps:
2 mins for max Box Jumps (30/24”)
30s rest
2 mins for max distance DB Farmers Carry (2 x 30/20kg) (30ft = 1 rep)
30s rest
2 mins for max Down Ups
30s rest

Fitness

A) “12 Days of Christmas” – 30 min cap
Performed as per the song
1 Thruster (60/40kg)
2 Front Squats (60/40kg)
3 Deadlifts (60/40kg)
4 Toes to 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: 23/12/16
Scale to Banded Pull Ups, Knee Press Ups

Performance

A) As Fitness
 
B) As Fitness