Fitness
​A) EMOM 10 mins
Strict Pull Up x 5 @20X0
Scale to a banded Pull Up.
Add reps if 5 every minute is easy. Be consistent.
Compare to 16/8/16
Coach’s note: Advise that the first few rounds should feel easy if they are to complete all 50 reps without changing their band!
B) 4 Rounds for reps:
1 min KB Cleans (alt) (32/24kg)
1 min Push Press (35/25kg)
1 min Burpees
1 min rest

Performance
​A) Muscle Up
EMOM 10 mins: 1 – 3 reps
Choose a target and be consistent.
If no Muscle Ups:
EMOM 10 mins
Evens: 2 – 5 C2B Pull Ups
Odds: 2 – 5 Ring Dips
Try and improve on 10/8/16
B) 4 rounds for reps:
1 min Power Cleans (60/40kg)
1 min Push Jerk (60/40kg)
1 min Burpees
1 min rest

Fitness
​A) 10 mins Skin the Cat Practise
B) 3 x 1000m run (Park)
2 mins rest
Record all 3 times.
Goal is consistency.

Performance
​A)    As Fitness
B) 8 x 140m Sprint (Park)
Active rest – walk back between each.

Fitness
​A) 4 sets:
Deadlift x 4 – 6 @3011
Press Up x 8 – 12 @20X1
B) 5 Rounds for time:
15 Wall Balls (9/6kg)
200m Run
Compare to: 29/4/16

Performance
​A) Deadlift: same weight throughout. Increase from 25/8/16 by 5 – 10kg. If this is your first time start at 50% 1RM
1 x 20 @2011. 
2 x 10 @2011
Change grip every set.
B) As Fitness

Fitness
​A) 3 Sets:
Front Squat x 6 – 8 @21X1
DB External Rotation x 8 – 10 @3011
B) In Pairs:
AMRAP 20 mins:
40 Box Jump Overs
40 Renegade Rows (20/15kg)
40 Calorie Row

Performance
​A) 5 sets:
Front Squat x 2 – 3 @20X1
B) As FItness

Fitness
​A) 10 mins Handstand Walking Practise
B) “Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Compare: 18/02/15, 27/12/13, 17/06/13,
Coaches note: Time Cap of 30 minutes.  Sub. Ring Rows for Pull Ups. Break into 4 rounds of 25 for recent joiners.

Performance
A) As Fitness
B) As Fitness

Fitness
​A) 3 Sets:
Deadlift x 8 – 10 @3011
Ring L-Sit x 30 – 60s
B) EMOM 16 mins:
Min 1: 20 Russian Swings (32/24kg)
Min 2: 40 Double Unders
Min 3: 30s Bar Hang
Min 4: 20 Goblet Backward Lunges (32/24kg)

Performance
A) Deadlift: same weight throughout. Increase from 15/8/16 by 5 – 10kg. If this is your first time start at 50% 1RM
1 x 20 @2011. 
2 x 10 @2011
Change grip every set.
B) EMOM 16 mins:
Odds: 5 TnG Power Cleans @ 75% 1RM
Evens: 40 Double Unders

Fitness
​A) 3 Sets:
Seated DB Shoulder Press x 8 – 10 @20X1
Hollow Body Hold x 30 – 60s
B) Every 5 mins for 4 rounds:
10 Front Squats (42.5/30kg)
15 Burpees 
400m run
Scale the run distance if you are getting less than 1 min rest. Note all 4 times.

Performance
​A) Strict Handstand Press Up
EMOM 10 mins: 2 – 6 reps
Scale to 3s negatives
Try and improve on 17/8/16
B) Every 5 mins for 4 rounds as fast as possible:
5 Front Squats (80/55kg)
10 Burpees 
200m sprint
Note all 4 times.

Fitness
A) 4 Sets:
Back Squat x 6 – 8 @30X1
B) 4 Rounds for Time:
21 American Swing (24/16kg)
15 Box Jumps (24/20”)
9 Pull Ups
Rest 1 min
Coach’s note: scale Pull Ups to Banded Pull Ups
​

Performance
​A) EMOM 10 mins
Power Snatch x 2 @75% 1RM
The weight will feel light so concentrate on speed, do not increase the weight.
B) 4 Rounds for time:
21 American Swings (24/16kg)
15 Pull Ups
9 Box Jumps (30/24”)
Rest 1 min

Fitness
​A) EMOM 10 mins:
Odds: Press Up x 8 – 12 @2011
Evens: Suitcase Carry x 60ft each arm
B) 3 Rounds for time:
16 Front Rack Forward Lunge (40/30kg)
20 Sit Ups
C) In teams of 3 (or 4)
2km row for time.

Performance
​A) Strict Ring Dip
EMOM 10 mins: 2 – 10 Dips @20X1
Try and improve on 6/8/16
B) Row
3 x 500m with 2:00 rest btw
rest 5mins
5 x 250m with 1:00 rest btw
Pace should be faster than your 2k PB throughout.

Fitness
​A) 3 Sets:
Walking Lunge x 20 steps (KB in each hand)
Ring Row x 8 – 10 @20X1
Bent Reverse Fly x 8 – 10 @2011
B) 8 min AMRAP:
12 Push Press (42.5/30kg)
8 T2B 
160m Run

Performance
​A) Strict Pull Up
50 reps for time.
B) Bent Reverse Fly
3 x 6 – 8 @3011
C) As Fitness part B)