Fitness
​A) Bench Press Testing
Level 0: Build to a 10RM
Level 1: Build to a 3RM
Level 2: Build to a 1RM
Compare to: 21/10/17, 15/8/17, 6/6/17, 28/3/17
B) 6 rounds for time:
10 Thrusters (30/20kg)
10 Box Jumps (24/20”)
10 Front Rack Backward Lunges (30/20kg)
10 Burpees

Performance
​A) Bench Press Testing
Build to a 1RM
B) 2 rounds for time:
30 Thrusters (42.5/30kg)
30 Box Jumps (24/20”)
30 Overhead Backward Lunge (42.5/30kg)
30 Calorie Row

Fitness
​A) 3 – 4 Sets:
Overhead Squat x 6 – 8 @22X1
Hanging L-Sit/Chair Sit x 30 – 60s
B) 3 rounds:
In 3 mins:
10 – 8 – 6 
DB Snatches (22.5/15kg)
T2B
then max calorie Row in remaining time
Rest 3 mins

Performance
​A) 4 – 5 Sets:
Overhead Squat x 3 – 4 @32X1
B) 3 Rounds: 
In 3 mins:
10 – 8 – 6:
Power Snatch (42.5/30kg)
T2B
then max Calorie Assault Bike in remaining time
Rest 3 mins

Fitness
​A) 4 – 5 Sets:
Bent Over DB Row x 6 – 8 @20X1
Hollow Body Hold x 30 – 60s
B) 2 Rounds for reps
60s Row for Calories
60s Rest
60s Assault Bike for Calories
60s Rest
60s Russian Swings (32/24kg)
60s Rest
60s Shuttle Runs (30ft)
60s Rest
Be consistent.

Performance
​A) As Fitness
B) 2 Rounds for reps
60s Row for Calories
60s Rest
60s Assault Bike for Calories
60s Rest
60s Hang Power Cleans (50/35kg)
60s Rest
60s Shuttle Runs (30ft)
60s Rest
Be consistent.

Fitness
​A) 3 – 4 Sets:
Front Squat x 4 – 6 @30X1
DB Z Press x 4 – 6 @20X2
B) “Cindy”
20 min AMRAP
5 Pull Ups
10 Press Ups
15 Air Squats
Compare to: 11/05/17, 24/11/16, 20/5/16, 3/11/15

Performance
​A) As Fitness
B) As Fitness

Fitness
​A) Back Squat
Level 0: 3 x 6 - 8 @30X1
Level 1: 4 x 4 – 6 @30X1
Level 2: 4 x 3 – 4 @30X1
B) 5 rounds for time:
12 Deadlifts (100/70kg)
15 Box Jumps (24/20”)
30 Double Unders

Performance
​A) Back Squat
4 x 3 – 4 @30X1
B) 5 rounds for time:
9 Squat Cleans (70/45kg)
15 Box Jumps (24/20”)
30 Double Unders

Fitness
​A) “12 Days of Christmas” – 30 min cap
Performed as per the song
1 Thruster (60/40kg)
2 Front Squats (60/40kg)
3 Deadlifts (60/40kg)
4 Toes to Bar
5 Burpees (singing aloud)
6 Lateral Bar Hops
7 American Swings (32/24kg)
8 Pull Ups
9 Jump Squats
10 Sit Ups
11 Press Ups
12 Power Lunges
Compare: 23/12/16

Performance
​A) “12 Days of Christmas” – 30 min cap
Performed as per the song
1 Thruster (60/40kg)
2 Power Cleans (60/40kg)
3 Deadlifts (60/40kg)
4 Toes to Bar
5 Burpees (singing aloud)
6 Lateral Bar Hops
7 American Swings (32/24kg)
8 Pull Ups
9 Jump Squats
10 Sit Ups
11 Press Ups
12 Power Lunges 
Compare: 23/12/16, 23/12/15, 23/12/14, 23/12/13

Fitness
​A) 3 – 4 Sets:
Front Rack Forward Lunge x 16 steps
Based on Pull Ups:
Level 0 & 1: Self Assisted Pull Ups x 8 @20X1
Level 2: Strict Pull Up x 4 – 6 @20X1
B) In Pairs:
20 min Row for metres (swap every 60s)

Performance
​A) 3 – 4 Sets:
Strict Pull Up x 4 – 6 @20X1
Front Rack Forward Lunge x 10
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Front Squat x 6 – 8 @22X1
Side Plank x 30 – 60s (raise upper leg if 60s is comfortable)
B) 3 x AMRAP 4 mins; 2 mins rest:
7 Thrusters (30/20kg)
7 T2B

Performance
​A) Front Squat
4 x 4 – 6 @23X1
B) 3 x AMRAP 4 mins; 2 mins rest
7 DB Thrusters (2 x 22.5/15kg)
7 T2B

Fitness
​A) EMOM 6 mins:
Odds: 1 – 4 Wall Walks 
(scale to semi wall walks with a short pause)
Evens: Single Arm Ring Row Hold x 20s each arm
B) In pairs, split evenly:
5 Rounds for time:
22 American Swings (32/24kg)
22 Box Jumps (24/20”)
100 Double Unders (2 Skips = 1DU)
22 Burpees
22 Wall Balls (9/6kg)

Performance
​A) EMOM 6 mins:
4 – 16 Pistols (alt)
B) As Fitness

Fitness
​Deadlift Testing
Level 0: Build to a 10RM
Level 1: Build to a 3RM
Level 2: Build to a 5RM
Compare to 17/08/17, 30/5/17, 25/3/17, 10/1/17
B) 4 rounds for total reps:
In 2:30:
Row 400/300m
10 Press Ups
Max Pull Ups in remaining time
Rest 2:30

Performance
​A) Deadlift Testing 
Build to a 3RM
B) As Fitness