Fitness

In pairs throughout:

A) AMRAP 15 mins:
One athlete completes 2 rounds:
5 Burpees
5 Pull Ups
Whilst other athlete completes max Cal Assault Bike.
Swap athletes every time one athlete completes the Burpees + Pull Ups
 
Score is Calories complete on the Bike
 
B) AMRAP 15 mins:
One athlete completes 2 rounds:
10 Wall Balls (9/6kg)
10 Sit Ups
Whilst other athlete completes max Calorie Row.
Swap athletes every time one athlete completes the Wall Balls and Sit Ups
 
Score is Calories completed on the Rower.

Performance

As Fitness

Fitness

A) Back Squat
Level 0: 4 x 8 - 10 @20X1
Level 1: 4 x 4 - 6 @20X1
Level 2+: 5 x 2 - 3 @20X1


B) “Roni Size”
On the minute for 12 minutes:
5 Overhead Squats (50/35kg)
5 Burpee Bar Hops
 
Note: If you don’t complete the Burpees within the minute, carry on into the next minute and finish them.  Then start next round in the following minute. 
Score = Rounds completed
Compare: 25/7/18, 25/11/17, 15/04/17, 15/12/15,

Performance

A) Back Squat Cluster
4 – 5 Sets of 2.1.1
Rest (re-rack the bar) 10s between Clusters

B) 22 – 16 - 10 reps for time:
DB Hang Squat Cleans (2 x 22.5/15kg)
DB Rack Forward Lunges (2 x 22.5/15kg)

Fitness

A) EMOM 10 mins:
Odds: 50 Double Unders (40s max)
Evens: 1 – 4 Wall Walks

B) In Pairs:
In 12 mins:
1000m Row (swap every 250m) straight in to:
AMRAP in remaining time:
20 T2B
20 American Swings (32/24kg)

 

Performance

A) EMOM 10 mins:
20 – 30 Double Unders + 3 – 10 HSPU

B) For time:
60/40 Calorie Assault Bike
Straight in to…
25 – 20 – 15 – 10 – 5 reps of
T2B
Hang Power Snatch (35/25kg)
16 min cap

 

Fitness

A) Based on Strict Pull Ups:
Level 0, 1 & 2:
Self Assisted/Negative/BW Ring Pull Up x 6 – 8 @30X1
Bar Dip (Banded/BW as necessary) x 6 – 8 @30X1
Level 3+: As Performance

B) 40 – 30 – 20 – 10 reps for time:
Front Rack Forward Lunge (42.5/30kg)
Sit Ups

Performance

A) Strict Muscle Up
Level 3: 5 x 2 – 3 Baby Muscle Ups @50X1
Level 4: 5 x 2 – 3 Negatives @50A1
Level 5: 5 x 3 – 5 reps


B) As Fitness

Fitness

A) Handstand Walking Practise

B) EMOM 18 mins:
Min 1: Row for Calories
Min 2: max American Swings (24/16kg)
Min 3: Rest
 
Max 50s on each station.

Performance

A) EMOM 10 mins:
8 American Swings (32/24kg) + 3 – 10 HSPU


B) EMOM 18 mins:
Min 1: Row for Calories
Min 2: DB Rack Squats (2 x 22.5/15kg)
Min 3: Rest
 
Max 50s on each station

WOD 1

3 mins per pair for max reps:
20 Synchro DB Snatch (22.5/17.5/15/10kg, 10/arm)
10 Synchro Sit Ups
 
3 mins per pair for max reps:
20 Single Arm DB Push Press (22.5/17.5/15/10kg) (10/arm)
20 Synchro Alternating Backward Lunges with DB (22.5/17.5/15/10kg)
 
Pair 1 spends 3 mins on the first couplet then pair 2 spends 3 mins on the first couplet. Pair 1 then start the second couplet followed by pair 2. Total time = 12 mins.

Fitness

A) 3 – 5 Sets:
Level 0, 1 & 2:
Ring Row x 8 – 10 @30X1
Hollow Body Hold x 30 – 60s
Level 3+: Supinated Pull Up x 2 – 3 @20X1 (Add weight)
 
B) For time:
150 Double Unders
21 DB Hang Squat Cleans (2 x 22.5/15kg)

Performance

A) EMOM 10 mins:
5 Burpees + 3 – 10 C2B Pull Ups
Maintain consistent Pull Up reps


B) For time:
150 Double Unders
15 Clean and Jerks (50/35kg)
100 Double Unders
12 Clean and Jerks (60/40kg)

Fitness

A) 3 Sets:
Mixed KB Walking Lunge x 10 Steps each orientation (one KB Front Rack, one KB Suitcase Hold)
Front Leaning Rest on Rings/Hands x 60 – 120s

B) 3 x AMRAP 3 mins; 1 min rest
3 Deadlifts (100/70kg)
6 Box Jumps (24/20”)
9 Press Ups
Continue where you left off in each interval

Performance

A) 3 - 4 Sets:
Bench Press x 3 - 4 @20X1
Supinated Bent Over Row x 3 - 4 @20X1

B) 3 x AMRAP 3 mins; 1 min rest
3 Deadlifts (120/80kg)
6 Box Jump (30/24”)
9 Press Ups
Continue where you left off in each interval

Fitness

A) In pairs throughout:
 
AMRAP 10 mins
40 Calorie Row
40 Single Arm DB Hang Clean & Press (22.5/15kg) (5/arm)
 
AMRAP 10 mins
40 Calorie Assault Bike
40 Single Arm DB Thrusters (22.5/15kg) (5/arm)
 
AMRAP 10 mins:
40 Shuttle Runs (30ft)
40 DB Step Overs (22.5/15kg) (one DB, 5/hand)

Athletes should swap every 10 Calories/Runs/Reps

Performance

A) As Fitness

Fitness

A) Back Squat
Level 0: 3 x 10 – 12 @20X1
Level 1: 4 x 6 – 8 @20X1
Level 2+: 4 x 3 – 4 @20X1

B) 5 Rounds for time:
6 Strict Pull Ups
6 Front Squats (60/40kg)
6 Burpee Bar Hops


Scale to Banded Pull Ups. Front squats from the floor. Athletes should be able to complete 8 – 10 reps of the options they have chosen when fresh so this should be quite a heavy workout..

Performance

A) Back Squat Cluster
4 – 5 Sets of 2.2.1
Rest 10s (re-rack the bar) between clusters

B) 3 rounds for time:
10 C2B Pull Ups
10 Front Squats (80/55kg)
10 Burpee Bar Hops


Front squats from the floor.