14/03/17

A. Repeatability Test
In Groups of 3 (1 person working, 2 people resting)
Complete 3 rounds per person at 100% effort (Cycle through players each round)
Row 250m – Dampener #5
10 Kettlebell Swings @ 32kg/24kg
10 Burpees
10 Kettlebell Swings @ 32kg/24kg
Row 250m – Dampener #5

***Partner 1 will work while Partner 2 and 3 rest. When partner 1 finishes, partner 2 starts. When partner 2 finishes, partner 3 starts. So on and so forth until each person has done 3 rounds. There will always be 2 people resting at once in order to maximize rest.

B1. Leg Lowering Abs; 10-15 reps @ SLOW Eccentric; x4
B2. Side Plank; ALAP; x4

13/03/17

A1. DL @ 20×0; 4-5 reps; x5, rest 60 sec
A2. HS Progressions – They need to SHOW COMPETENCY IN THE SESSION BEFORE they attempt the more advanced version;
#1 – Assisted free handstand hold
#2 – HS Shoulder Tap 30 reps
#3 – HS Hold FACING WALL 30 Sec
#4 – HS Hold 30 sec

B.

PERFORMANCE:
7 ROUNDS:
7 Deadlifts @ 120kg/80kg
5 Wall Walks – HOLLOW BODY – Quality!

FITNESS:
7 ROUNDS:
7 Deadlifts
7 DB Strict Press

09/03/17

A. WRITE SCORES ON BOARD

PERFORMANCE:
10 min AMRAP:
3 Bar MU
6 Burpee
9 Thruster @ 30/20kg
12 KB Swing @ 24kg/16kg

FITNESS:
10 min AMRAP:
3 Pullup
6 Burpee
9 Thruster
12 KB Swing

B. 4 Rounds NFT (Not For Time)
a) 2 Lengths Gym HEAVY Double-Arm KB Farmers Carry
b) Side Plank ALAP L Side
c) Hollow Hold 45 Sec
d) Side Plank ALAP R Side
e) Ring/Box Hands Turned-Out L-Sit Hold ALAP

07/03/17

A. Back Squat; 10-8-6-4-2; rest 2 min, build each set – no fails

B. WRITE SCORES ON BOARD

PERFORMANCE:
Tabata Row
Rest 1 minute
Tabata Frog Jump (Full Depth Squat)
Rest 1 minute
Tabata C2B Pullup
Rest 1 minute
Tabata Kipping Ring Dip
Rest 1 minute
Tabata Toes To Bar

FITNESS:
Tabata Row
Rest 1 minute
Tabata Air Squat
Rest 1 minute
Tabata Jumping Pull Up or Ring Row
Rest 1 minute
Tabata Pushup/Box Push Up
Rest 1 minute
Tabata Sit Up

06/03/17

A1. OHS @ 20×0; 3-4 reps; x5, rest 60 sec
A2. Supinated Chin Over Bar Hold; ALAP; x5, rest 60 sec

B. WRITE SCORES ON BOARD

PERFORMANCE:
12 minute AMRAP:
3 Rope Climb – Legless if possible
7 Squat Snatch @ 60kg/40kg
50 Double Unders

FITNESS:
12 minute AMRAP:
3 Sit-To-Stand Rope Climb /OR/ 10 TOUGH Supinated Ring Row
7 Power Snatch
60 Sec DU Practice

02/03/17

FOR TIME:

1 Round of;
120 Double Unders
60 Air Squats
30 Hang Power Snatches @ 40kg/30kg – or KB Swings

Then 2 Rounds of;
60 Double Unders
30 Air Squats
15 Hang Power Snatches @ 40kg/30kg – or KB Swings

Then 3 Rounds of;
40 Double Unders
20 Air Squats
10 Hang Power Snatches @ 40kg/30kg – or KB Swings