Fitness
​A) In teams of 3 (or 2)
AMRAP 35 mins:
1500m Row (Change every 250m)
75 American Swings (32/24kg)
75 Goblet Squats (32/24kg)

Performance
​As Fitness

Fitness
​A) 3 – 4 Sets:
Dumbbell Bench Press x 8 – 10 @20X1
Romanian Deadlift x 8 – 10 @3010
B) 3 x AMRAP 4 mins; 2 mins rest:
8 Thrusters (42.5/30kg)
8 T2B
Goal is consistency

Performance
​A) As Fitness
B) As Fitness

Fitness
​A) Based on Pull Ups:
Level 0 & 1: 3 – 4 Sets:
Assisted Pull Ups x 6 – 8 @20X1
Plank on hands x 30 – 120s
Level 2 without Kipping Pull Ups: Practise
Level 2 with Kipping Pull Ups: As Performance
B) For time:
400m Run
30 Overhead Backward Lunge (30/20kg)
400m Run
25 Overhead Backward Lunge (30/20kg)
400m Run
20 Overhead Backward Lunge (30/20kg)

Performance
​A) Kipping Pull Ups:
Ninja: 5 x 15 reps
Excellent: 6 x 12 reps
Very Good: 7 x 9 reps
Good: 8 x 6 reps
1 mins rest between sets
B) For time:
500m Row
21 Power Snatch (42.5/30kg)
500m Row
15 Power Snatch (42.5/30kg)
500m Row
9 Power Snatch (42.5/30kg)

Fitness
​A) 2 - 3 Sets:
Nose and Toes to wall Handstand hold x 30 – 60s
Hanging L-Sit/Chair Sit x 30 – 60s
B) In Pairs:
AMRAP 25 mins:
50 Push Press (42.5/30kg)
400m KB Carry (24/16kg) (200m each)
50 DB Snatch (22.5/15kg)

Performance
​A) As Fitness
B) As Fitness

Fitness
​A) Front Squat
Level 0: 3 x 8 – 10 @30X1
Level 1: 3 x 6 – 8 @30X1
Level 2: 4 x 4 – 6 @30X1
B) “Ellie”
21-18-15-12-9 reps for time:
American Swings (32/24kg)
Sit ups
Box Jumps (24/20”)
Compare to 26/9/16, 6/2/16

Performance
​A) Front Squat
4 x 4 – 6 @30X1
B) As Fitness

Fitness
​A) Shoulder Press Test
Level 0: Build to a 10RM
Level 1 & 2: Build to a 1RM
Compare to 16/5/17, 7/3/17
B) 8 minute Ladder:
2 Press Up
2 Toes to bar
Add 2 reps every round
C) Tabata Double Unders
Record lowest score

Performance
​A) Shoulder Press Test
Build to a 1RM
B) 8 min ladder:
2 Handstand Push Up
2 T2B
Add 2 reps every round
C) As Fitness

Fitness
​A) 3 – 4 Sets:
Overhead Squat x 6 – 8 @20X1
Underhand Bent Over Row x 6 – 8 @20X1
B) 5 rounds for time:
10 DB Hang Squat Cleans (2 x 22.5/15kg)
10 Burpees
200m Run

Performance
​A) 4 – 5 Sets:
Overhead Squat x 3 – 4 @20X1
B) 5 Rounds for time:
10 DB Hang Squat Clean (2 x 22.5/15kg)
10 Burpees
200m Run

Fitness
​A) 3 – 4 Sets:
Front Rack Forward Lunge x 12 reps
Single Arm Row x 6 – 8 @20X1
B) 4 Rounds:
In 2 mins:
20 Single Arm Russian Swings (24/16kg)
10 Ab-Mat Sit Ups
Row for max calories in remaining time
Rest 2 mins
Goal is consistency
Scale weight/movement to go unbroken every round.

Performance
A) Strict C2B Pull Up
Ninja: 5 x 8 reps
Excellent: 6 x 6 reps
Very Good: 7 x 4 reps
Good: 8 x 2 reps
1 mins rest between sets.
B) 4 Rounds:
In 2 mins:
12 Front Rack Forward Lunges (60/40kg)
10 T2B
Row for max Cals in remaining time.
Rest 2 mins
Goal is consistency
Scale movement/weight to go unbroken every round.

Fitness
​A) Deadlift
3 x 8 – 10 @3011
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) EMOM 10 mins:
Mins 1 – 5 Push Press x 1. Build the weight
Mins 6 – 10 Split Jerk x 1. Build the weight.
B) As Fitness

Fitness
​A) Back Squat:
Level 0: 3 x 6 – 8 @31X1
Level 1: 3 x 4 – 6 @32X1
Level 2: 4 x 2 – 3 @33X1
B) 3 x 3 min AMRAP with 2 mins rest.
15 Wall Balls (9/6kg)
30 Double Unders
Goal is consistency

Performance
​A) 4 Sets:
Back Squat x 2 – 3 @33X1
B) 3 x 3 min AMRAP
20 Wall Balls (9/6kg)
5 Power Cleans (70/45kg)
30 Double Unders