Fitness
​A) Turkish Get Up
5 x 3 reps each arm
B) In Pairs: “Jack”
AMRAP 20 mins:
10 Push Press (50/35kg)
10 American Swings (24/16kg)
10 Box Jumps (24/20”)
Swap athlete every movement.

Performance
​A) As Fitness
B) As Fitness

Fitness
​A) 3 – 4 Sets:
KB Cross Body Walking Lunge (one KB Rack, one by the side) x 8 steps each orientation.
Single Arm Row x 6 – 8 @20X1
B) EMOM 16 mins:
Min 1: 6 – 18 Calorie Assault Bike 
Min 2: 10 – 30 Air Squats
Min 3: 10 - 15 Strict Pull Ups
Min 4: 40s Plank on Elbows

Performance
​A) 4 - 5 Sets:
KB/DB Walking Lunge x 16 Steps (DB or KB in each hand)
B) EMOM 16 mins:
Min 1: 10 – 18 Calorie Assault Bike
Min 2: 10 – 30 Air Squats
Min 3: 3 – 7 Ring Muscle Ups
Min 4: Ring L-Sit/Chair Sit

Fitness
​A) 3 – 4 Sets:
Level 0, 1 & 2: DB Bench Press x 6 – 8 @20X1
Level 3+: Bench Press x 3 – 4 @20X1
Bent Reverse Fly x 6 – 8 @20X1
B) 5 Rounds for time:
7 Deadlifts (100/70kg)
14 Press Ups
42 Double Unders

Performance
​A) As Fitness
B) 5 Rounds for time:
7 Deadlifts (120/85kg)
14 Hand Release Press Ups
42 Double Unders

Fitness
​A) In teams of 3:
AMRAP 30 mins:
100 Calorie Row
75 T2B
50 DB Squat Cleans (2 x 22.5/15kg)

Performance
​A) As Fitness

Fitness
A) Power Snatch
Beginners: Practise
Level 1: 5 x 5 reps
Level 2+: 5 x 3 reps
B) AMRAP 12 mins:
12 DB Snatch (22.5/15kg)
6 DB Overhead Backward Lunges (22.5/15kg) (each leg)
12 Burpee DB Hops
Wednesday 28th March – Fitness
A) In teams of 3:
AMRAP 30 mins:
100 Calorie Row
75 T2B
50 DB Squat Cleans (2 x 22.5/15kg)

Performance
​A) EMOM 10 mins:
Hang Power Snatch + Power Snatch
Build across the 10 sets.
B) AMRAP 12 mins:
6 Power Snatch (42.5/30kg)
12 Overhead Backward Lunges (42.5/30kg)
12 Burpee Bar Hops

Fitness
​A) Based on Pull Ups:
Level 0, 1 & 2:
3 – 4 Sets:
Strict Pull Up x 6 – 8 @20X1 (Self assisted or negatives as necessary)
Hollow Body Hold x 30 – 60s
Level 3+ without Kipping Pull Ups: Practise
Level 3+ with Kipping Pull Ups: As Performance
B) 3 rounds:
In 1:30 mins:
20 Wall Balls (9/6kg)
Max Calorie Assault Bike in remaining time
Rest 1:30
In 1:30:
20 Wall Balls
Max Calorie Row in remaining time
Rest 1:30

Performance
​A) Kipping Pull Up
Butterfly Practise followed by…
Ninja 5 x 15 reps
Excellent 6 x 12 reps
Very Good 7 x 9 reps
Good 8 x 6 reps
Rest 1:00 between sets
B) 3 rounds:
In 1:30:
16/12 Calorie Assault Bike
Max Wall Balls (9/6kg) in remaining time 
Rest 1:30
In 1:30:
20/15 Calorie Row
Max Wall Balls (9/6kg) in remaining time
Rest 1:30

Fitness
​A) Push Jerk
Beginners: Practise
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B) 5 rounds: 3 mins ON, 1 min OFF:
6 Press Ups
9 Ring Rows
12 DB Rack Forward Lunges (2 x 22.5/15kg)
Continue where you left off at the start of each interval.

Performance
​A) Push Jerk
5 x 2 reps.
B) 5 rounds: 3 mins ON, 1 min OFF
6 HSPU
9 Ring Rows
12 DB Rack Forward Lunges (2 x 22.5/15kg)
Continue where you left off at the start of each round.

Fitness
​A) Overhead Squat Testing
Level 0: Build to a 10RM
Level 1: Build to a 5RM
Level 2: Build to a 1RM
Compare to: 17/01/18, 04/09/17, 26/6/17, 20/4/17

B) In pairs:
Hero Workout “Morrison” (20 min cap)
50-40-30-20-10 reps for time:
Wall Balls (9/6kg)
Box Jumps (24/20”)
American Swings (24/16kg)
Compare to 08/09/17, 28/01/17

Performance
​A) Overhead Squat Testing
Build to a 3RM

B) As Fitness

Fitness
​​A) Based on Pull Ups:
Level 0, 1 & 2: 3 – 4 Sets:
Strict Pull Up x 6 – 8 @20X1 (Self assisted or negatives as necessary)
Level 3+: Build to a 3RM weighted Pull Up
Hollow Body Hold x 30 – 60s

B) 2 Rounds:
In 2 mins:
15 Deadlifts (100/70kg)
15 T2B
Max Calorie Row in remaining time
Rest 2 mins
In 2 mins:
15 Deadlifts (100/70kg)
15 T2B
Max Calorie Assault Bike in remaining time.
Rest 2 mins
Goal is consistency.

Performance
​A) Build to a 3RM weighted Pull Up
B) As Fitness

Fitness
​A) Back Squat
Level 0: 4 x 8 - 10 @30X1
Level 1: 4 x 6 – 8 @30X1
Level 2+: 5 x 4 – 6 @30X1
B) 6 Rounds for time:
9 DB Thrusters (2 x 22.5/15kg)
9 Burpees

Performance
​A) Back Squat
5 x 4 – 6 @30X1
B) 21 – 15 – 9 reps for time:
DB Hang Clusters (2 x 22.5/15kg)
Burpees DB Hops