Fitness

A) Front Squat 
Level 0: 3 x 8 – 10 @20X1 
Level 1: 4 x 4 – 6 @20X1 
Level 2+: 5 x 2 – 3 @20X1 
 
B) EMOM 12 mins 
Min 1: 150m Assault Air Runner  
Min 2: 10 DB Hang Squat Cleans (2 x 22.5/15kg) 
Min 3: 50 Double Unders 

Performance

A) Back Squat Cluster 
4 – 5 sets of 2.2.2 
Rest 10s (re-rack the bar) between clusters 
 
B) EMOM 12 mins 
1 round of “Macho Man” 
3 Power Cleans (70/45kg) 
3 Front Squats (70/45kg) 
3 Push Jerks (70/45kg) 

Fitness

A) EMOM 10 mins: 
Odds: 40s Dumbbell Farmers Carry AHAP 
Evens: 30s Ring Support Hold 
 
Scale Ring Support Hold with bands or to a Plank on Hands. 
 
B) In Pairs: AMRAP 21 mins: 
100 Deadlifts (60/40kg) 
80 Burpee Bar Hops 
60 DB Push Press (2 x 22.5/15kg) 

Performance

A) 4 – 5 Sets: 
C2B Pull Ups x 70 – 80% of max reps 
Ring Support Hold x 30 – 60s 
 
B) 30 – 20 – 10 reps for time: 
Overhead Squats (42.5/30kg) 
T2B 

Fitness

A) Overhead Squat 
Level 0: 3 x 12 – 15 @20X1 
Level 1: 3 x 8 – 10 @20X1 
Level 2+: 4 x 4 – 6 @20X1 
 
B) 6 rounds for time: 
10 Forward Lunges (42.5/30kg) 
10 T2B 

Performance

A) 4 – 5 Sets: 
C2B Pull Ups x 70 – 80% of max reps 
Ring Support Hold x 30 – 60s 
 
B) 30 – 20 – 10 reps for time: 
Overhead Squats (42.5/30kg) 
T2B 

Fitness

A) 3 – 4 Sets: 
DB Bench Press x 12 – 15 @20X1 
Bent Over DB Row x 12 – 15 @20X1 
 
B) 4 rounds for total reps of each movement: 
60s Front Squats (50/35kg) 
60s Rest 
60s Box Jump Overs (24/20”) 
60s Rest 

Performance

A) 3 - 4 Sets: 
Bench Press x 4 - 6 @20X1 
Bent Over Row x 4 - 6 @20X1 
 
B) 4 rounds for total reps of each movement: 
60s for max Squat Cleans (90/65kg) 
60s Rest 
60s for max Burpee Box Jump Overs (24/20”) 
60s Rest 
 
Compare Squat Cleans to 7/1/19. 

Fitness

In groups of 3: 
A1) 10 mins for each person to establish: 
30ft Sled Pull for max kg in under 30s 
 
A2) 10 mins for each person to establish: 
60ft Reverse Sled Drag for max kg in under 60s 
 
A3) 10 mins for each person to establish: 
60ft Farmers Carry for max kg in under 60s 
 
A4) 10 mins for max Distance Assault Runner (swap every 200m) 
 
Coaches note:  
Use blue rope for Sled Pull with hand over hand action. 
Use grey straps with loops for Sled Reverse Sled Drag. 
Use Farmers Carry Handles with Plates loaded. ​

Performance

As fitness

Fitness


A) Based on Pull Ups: 
Level 0, 1 & 2:  
Strict Pull Up x 6 – 8 @30A1 (BW/Negatives/Self Assisted as necessary) 
Hollow Body Hold x 30 – 60s 
Level 3 with Kipping Pull Ups:  
5 sets of consistent reps. 
Level 3 without Kipping Pull Ups: Practise 
 
B) 5 rounds for time: 
21 Wall Balls (9/6kg) 
15 Ring Rows 
50 Double Unders 

Performance


A) 4 – 5 Sets: 
C2B Pull Ups x 65 - 75% of max reps  
Ring Support Hold x 30 – 60s 
 
B) As Fitness 
 

Fitness

A)
Power Snatch
Level 0: Practise then 2
–
3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B)
In Pairs: AMRAP 18
mins:
12/9 Calorie Assault Bike
9
Press Ups
9 Russian Swings (40/28kg)
Each athlete
complete
s
a whole round before
swapping.
A)
Power Snatch
Level 0: Practise then 2
–
3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B)
In Pairs: AMRAP 18
mins:
12/9 Calorie Assault Bike
9
Press Ups
9 Russian Swings (40/28kg)
Each athlete
complete
s
a whole round before
swapping.
A)
Power Snatch
Level 0: Practise then 2
–
3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B)
In Pairs: AMRAP 18
mins:
12/9 Calorie Assault Bike
9
Press Ups
9 Russian Swings (40/28kg)
Each athlete
complete
s
a whole round before
swapping.
A)
Power Snatch
Level 0: Practise then 2
–
3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B)
In Pairs: AMRAP 18
mins:
12/9 Calorie Assault Bike
9
Press Ups
9 Russian Swings (40/28kg)
Each athlete
complete
s
a whole round before
swapping.
A)
Power Snatch
Level 0: Practise then 2
–
3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B)
In Pairs: AMRAP 18
mins:
12/9 Calorie Assault Bike
9
Press Ups
9 Russian Swings (40/28kg)
Each athlete
complete
s
a whole round before
swapping.
A)
Power Snatch
Level 0: Practise then 2
–
3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B)
In Pairs: AMRAP 18
mins:
12/9 Calorie Assault Bike
9
Press Ups
9 Russian Swings (40/28kg)
Each athlete
complete
s
a whole round before
swapping.
A)
Power Snatch
Level 0: Practise then 2
–
3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B)
In Pairs: AMRAP 18
mins:
12/9 Calorie Assault Bike
9
Press Ups
9 Russian Swings (40/28kg)
Each athlete
complete
s
a whole round before
swapping.

Performance

A) 3 – 4 Sets:
Bench Press x 4 - 6 @30X1
Single Arm Row x 4 - 6 @20X1

B) 10 rounds for time (20 min cap)
150m Assault Air Runner
5 touch and go Power Cleans (80/55kg)
10 Press Ups

Fitness

Performance

Fitness

A) Back Squat
Level 0: 3 x 10 – 12 @20X1
Level 1: 4 x 6 – 8 @20X1
Level 2+: 5 x 2 – 3 @20X1

B) For 3 separate scores:

AMRAP 4 mins:
200m Assault Air Runner
10 DB Rack Forward Lunges (2 x 22.5/15kg)
 
Rest 2 mins
 
AMRAP 4 mins:
15/12 Calorie Assault Bike
10 DB Rack Forward Lunges (2 x 22.5/15kg)
 
Rest 2 mins
 
AMRAP 4 mins:
18/15 Calorie Row
10 DB Rack Forward Lunges (2 x 22.5/15kg)

Performance