Fitness

10 mins Skin the Cat Practise and Front Lever Progressions

​B) In Pairs:
AMRAP 20 mins:
5 Strict Supinated Pull Ups
10 Burpees
15 Air Squats
Swap Athletes every movement
Scale to Banded Pull Ups and Box Press Ups

Performance

A) 10 mins Skin the Cat Practise and Front Lever Progressions
 
B) 4 x AMRAP 3 mins; 2 mins rest
5 Burpee C2B Pull Up
10 Pistols (alt)
Aim to be consistent

Fitness

A) 3 – 4 Sets:
Barbell Twist x 20
Single Arm KB Front Rack Carry x 60ft (each arm)
 
B) 2 rounds for total reps:
60s Farmers Carry for distance (30ft = 1 rep) (2 x 32/24kg)
Rest 60s
60s Assault Bike for Calories
Rest 60s
60s Walking Lunge for distance (30ft = 1 rep)
Rest 60s
60s Row for Calories
Rest 60s
Start athletes on different stations if necessary

Performance

A) As Fitness
 
B) As Fitness​

Fitness

A) Shoulder Press
Level 0: Seated DB Shoulder Press 3 x 10 – 12 @20X1
Level 1: Seated DB Shoulder Press 3 x 8 – 10 @20X1
Level 2+: BB Shoulder Press 4 x 6 – 8 @20X1
 
B) 18 - 15 – 12 – 9 – 6 – 3 reps for time
Back Squats (60/40kg) (from the ground)
Hand Release Press Ups
Ab-Mat Sit Ups
​

Performance

​A) Shoulder Press
4 x 4 – 6 @20X1
 
B) 21 – 15 – 9 reps for time:
Back Squats (100/70kg) (From the ground)
Handstand Push Ups

Fitness

A) Bulgarian Split Squat
3 x 10 – 12 @30X1 each leg
 
B) In Pairs: 3 rounds for time:
500m Row (swap every 250m)
60 Box Jumps (24/20”)
60 Wall Balls (9/6kg)
​

Performance

A) As Fitness
 
B) As Fitness​

Fitness

A) Hang Power Clean
Level 0: Practise
Level 1: 5 x 5 reps
Level 2+: 5 x 3 reps
 
B) 5 rounds for time:
12 DB Deadlifts (2 x 22.5/15kg)
9 DB Hang Power Cleans (2 x 22.5/15kg)
6 DB Push Press (2 x 22.5/15kg)
60s rest

Performance

A) Hang Squat Clean
Build to a 3RM
 
B) “DT”
Five rounds for time of:
12 Deadlifts (70/50kg)
9 Hang Power Cleans (70/50kg)
6 Push Jerks (70/50kg)
Compare: 13/06/17, 7/12/15, 03/06/15, 12/01/15

Fitness

A) Pull Ups & Dips
Level 0 & 1: 4 Sets: 4 – 6 Negative/Self Assisted Pull Ups @30A1 + 8 - 10 Box Press Ups @20X1
Level 2: 4 Sets: 4 – 6 BW/Negative/Self Assisted Pull Ups @30X1 + 8 – 10 Banded Bar Dips @20X1
Level 3: 4 Sets: 4 – 6 BW/Negative Pull Ups @30X1 + 8 – 10 Banded Ring Dips @20X1
Level 4: As Performance


B) 5 rounds for total Calories
In 2 mins:
10 – 20 Burpee Step Overs (24/20”)
Max Calorie Row in remaining time
Rest 2 mins
Aim to be consistent.
Reduce reps to ensure at least 30s on the Rower
​

Performance

A) Strict Muscle Up
Level 3: As Fitness
Level 4: 5 Sets: 2 – 3 Strict Muscle Up Negatives/Assisted @30A1
Level 5+: 5 sets: 50 - 60% max Strict Muscle Ups


B) 5 rounds for total Calories:
In 2 mins: 
10 - 15 Burpee DB Step Overs (2 x 22.5/15kg, 20”)
Max Calorie Assault Bike in remaining time
Rest 2 mins
Aim to be consistent, scale reps to get at least 30s on the bike.​

Fitness

​A) Back Squat
Level 0: 3 x 12 – 15 @30X1
Level 1: 3 x 10 – 12 @30X1
Level 2: 4 x 6 – 8 @30X1
Level 3+: 4 x 4 – 6 @30X1


B) For time:
21 American Swings (24/16kg)
21 Goblet Squats (24/16kg)
21 T2B
50 Double Unders
15 American Swings
15 Goblet Squats
15 T2B
50 Double Unders
9 American Swings
9 Goblet Squats
9 T2B
50 Double Unders
 
 
 
 
 
 

Performance

​A) Back Squat
4x 4 – 6 @32X1


B) For time:
21 Squat Snatches (42.5/30kg)
21 T2B
50 Double Unders
15 Squat Snatches
15 T2B
50 Double Unders
9 Squat Snatches
9 T2B
50 Double Unders

​

Fitness

​A) Hang Power Snatch
Level 0: Practise then 2 – 3 x 10 reps
Level 1: 5 x 5 reps
Level 2: 5 x 3 reps
 
B) In Pairs: 10 rounds for time:
250/200m Row
15 Overhead Squats (42.5/30kg)
Swap athletes every round

Performance
​A) Hang Snatch
Build to a 3RM
 
B) As Fitness but…
Overhead Squats (50/35kg)

Fitness
A) 3 – 4 Sets:
Supnated Bent Over Row x 8 – 10 @20X1
Ring L-Sit/Chair Sit x 20 – 60s


B) 3 rounds for total reps:
60s Assault Bike for Calories
30s Rest
60s for max Pull Ups
30s Rest
60s for max DB Step Overs (2 x 15/10kg, 20”)
30s Rest
Scale Pull Ups to Ring Rows
​

Performance
​A) 4 - 5 Sets:
Supinated Strict Pull Up x 2 - 3 @20X1
Ring L-Sit/Chair Sit x 20 – 60s
 
B) 3 rounds for total reps:
60s Assault Bike for Calories
30s Rest
60s for max Pull Ups
30s Rest
60s for max DB Step Overs (2 x 22.5/15kg)
30s Rest

Performance
A) Shoulder Press
Build to a 1RM
 
B) Every 4 mins for 20 mins (5 sets)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
 
Build the weight to a max complex. Bar must not rest on the floor during the complex.