Fitness

A) Power Snatch
Level 0: Practise then 2 – 3 x 10 reps
Level 1 & 2: 5 x 5 reps


B) 4 x AMRAP 3 mins; 2 mins rest.
8 Overhead Squats (42.5/30kg)
8 Pull Ups
Scale to Banded Pull Ups

Performance

A) Overhead Squat
Build to a 3RM

B) As Fitness

Fitness

A) Back Squat
Level 0: 3 x 12 – 15 @20X1
Level 1+: 4 x 8 – 10 @20X1

B) 5 Rounds for time:
6 Single Arm KB Front Rack Forward Lunges (each arm) (24/16kg)
12 Box Jump Step Downs (24/20”)
18 Sit Ups

Performance

A) Back Squat
Build to a 10RM

B) 5 rounds for time:
6 Single Arm KB Front Rack Forward Lunges (each leg) (32/24kg)
12 Box Jump Step Downs (24/20”)
18 Sit Ups

Fitness

A) In Pairs throughout:

In 14 mins:
Row for distance (swap every 60s)

Rest 3 mins
 
In 14 mins:
Assault Bike for distance (swap every 60s)
 
Rest 3 mins

In 14 mins:
Shuttle Runs for distance (30ft) (swap every 60s)

Performance

A) As Fitness

Fitness

A) 3 – 4 Sets:
Push Press x 6 – 8 @21X1
Suitcase Carry x 4 lengths each arm


B) “Cindy”
AMRAP 20 mins:
5 Pull Ups
10 Press Ups
15 Air Squats
Compare to: 27/12/17, 11/05/17, 24/11/16, 20/5/16
Note: Scale to Jump Pull Ups & Box Push Ups. Scale to achieve 12+ rounds.

Performance

A) 4 – 5 Sets
Push Press x 2 – 3 @21X1

B) As Fitness

Fitness

A) Hang Power Clean
Level 0: Practise then 2 – 3 x 10 reps
Level 1: 5 x 5 reps
Level 2+: Build to a 3RM

B) 4 rounds:
 In 2:00:
15/12 Calorie Assault Bike
12 T2B
Max DB Hang Squat Cleans (2 x 22.5/15kg) in remaining time
Rest 2:00

Performance

A) Hang Squat Clean
Build to a 3RM

B) As Fitness

Fitness

A) 3 – 4 Sets:
Single Arm KB Rack Walking Lunge x 16 steps
Single Arm Row x 6 – 8 @20X1
Side Plank x 30 – 60s (Add weight to hips if 60s is comfortable)

B) 5 rounds for time:
20 Prisoner Step Ups (24/20”)
15 Ring Rows

Performance

A) As Fitness

B) 6 rounds for time:
10 Pistol Squats
15 Ring Rows

Fitness

Saturday 24th November - Fitness
A) Back Squat
Level 0: 3 x 10 – 12 @30X1
Level 1: 4 x 6 – 8 @30X1
Level 2+: 5 x 2 – 3 @30X1

B) 4 rounds for total reps:
60s DB Thrusters (2 x 22.5/15kg)
60s Rest
60s Ab-Mat Sit Ups
60s Rest

Performance

A) Back Squat
5 x 2 – 3 @30X1

B) 4 rounds for total reps:
60s Thrusters (42.5/30kg)
60s Rest
60s Ab-Mat Sit Ups
60s Rest

Fitness

A) Rope Climb Practise


B) 5 Rounds:
In 90s:
15/12 Calorie Assault Bike
Max Pull Ups in remaining time
Rest 90s
Scale to Banded Pull Ups and calories to finish Bike in approx. 60s.

Performance

A) Rope Climb Practise
If competent: Legless Rope Climbs

B) In 90s:
18/15 Calorie Row
Max Ring Muscle Ups in remaining time
Rest 90s
Scale RMU to Burpee C2B Pull Ups or Burpee Pull Ups

Fitness

A) 3 – 4 Sets:
Back Rack Step Up x 12 – 16
Single Arm DB Z Press x 6 – 8 @20X1
 
B) In Pairs, AMRAP 18mins
10 Press Ups
10 Box Jumps (30/24”)
10/8 Calorie Row
Swap athletes every movement.
 

Performance

A) 4 – 5 Sets:
Back Rack Step Up x 10 – 12 reps

B) 5 rounds for time:
5 Single Arm DB Push Press (each arm) (30/20kg)
10 Box Jumps (30/24”)
15 Calorie Assault Bike
Time cap: 18 mins

Fitness

A) Front Squat
Level 0: 3 x 8 – 10 @20X1
Level 1: 4 x 6 – 8 @20X1
Level 2+: 4 x 4 – 6 @21X1
 
B) For time:
40 Air Squats
20 American Swings (24/16kg)
20 T2B
30 Air Squats
15 American Swings (24/16kg)
15 T2B
20 Air Squats
10 American Swings (24/16kg)
10 T2B
10 Air Squats
5 American Swings (24/16kg)
5 T2B

Performance

A) Front Squat
5 x 2 – 3 @22X1
 
B) For time:
40 Air Squats
20 Power Snatch (30/20kg)
20 T2B
30 Air Squats
15 Power Snatch (30/20kg)
15 T2B
20 Air Squats
10 Power Snatch (30/20kg)
10 T2B
10 Air Squats
5 Power Snatch
5 T2B