Level 1
A1: Split squats 3 x 6-8 30×0 rest 1 min each leg
A2: DB Press 3 x 6-8 rest 3 mins
B1: sand bag walking lunges 3 x 14 rest 1 min
B2: 3 x Max rep ring rows minus 3 rest 1 min
C: shoulder external rotation 2 x 6 30×0
Level 2
A: Power cleans 3,3,3,2,2,2 X003
B1: Sand bag lunges 3 x 30 rest 1 min
B2: 3 x max rep ring rows rest 1 min
C: 3 x 12 back extensions rest 90 secs
1 km run
5 Rounds
12 Swings (24/16) max
9 Box Jumps
6 wall climbs or 12 shoulder press
1 km run
Level 1
Back Squat 4 x 6-10 20×0 rest 3 mins
5 min AMRAP
5 DB clean & Press
10 air squats
5 burpees
Rest 5 mins
5 min AMRAP
10 bent over Row
10 DL same weight as Bent row
10 sit ups
Level 2
Front Squat 3 x 3 20×0 rest 3 mins
5 min AMRAP
5 KB snatch
5 box jumps 30′
rest 5 mins
5 min AMRAP
5 T2B
5 push ups
10 DU’s
A. For Time
5 – 10 Muscle ups or Pull ups or Ring Rows
20 KB Swings (32/24kg max)
30 Double Unders
40 Walking Lunges
50 Burpees
40 Walking Lunges
30 Double Unders
20 Swings
5 – 10 Muscle ups or Pull Ups or Ring Rows
B. 20 mins Mobility Work
3 min warm up run at 50%
Then
10 Min Amrap
1 length Monkey Bars
10 Push ups
10 Box Jumps
100m Run
Rest 5 min
10 min Amrap
3 HSPU Strict or KB Press
4 Burpees
10 Air Squats
20 Double unders
run 100m
3 min Recovery Jog at 50%
5 Rounds
rest 5 minutes btw each round
you have 2:30 mins to complete 400m;
then complete max reps in time remaining
Round 1: Max pull ups
Round 2.Max HSPU or Kb press
Round 3.Max Burpees
Round 4. Swings 32/24kg max weight
Round 5. Thrusters with the olympic bar
Level 1
A1. 4-5 x 6-12 romanian DL rest 20 secs
A2. 4-5 x 10-20 ring push ups rest 4 mins
B. 2 x 8 powel raise rest 1 min
c. 2 x 8 ext shoulder rot, rest 1 min
level 2
A. Build up to a tough 1Rm power cleans
B1. 3 x 8 Tng power cleans rest 30 secs
B2. 3 x 20-30 ring dips rest 3 mins
C. 2 x 8 powel raise rest 1 min
5 mins on 2-5 mins rest
A. Run
B. 1 rope climb no legs
5 swings
10 Box Jumps
C. Run
D. 5 T2B or Hang Leg Raise
10 Lunges
15 DU’s
E. Run
F. 20m Bear Crawl
15 torso twists
10 push ups
Level 1
A. 5 x 6-12 31×0 Back Squat Rest 3 mins
B. 3 x8-10 single arm DB row 30 secs rest btw Arms
C. 5 Rounds
15 air squats
15 sit ups
Level 2
A. 4×3-4 OHS 31×1 Rest 4 mins
B. 5 Rounds
14 wall ball
7 Power Snatch @ (60/40)
C. 60 Anchored Sit Ups for time
Rachael Cleave from Kim Pedersen on Vimeo.
4 Rounds
10 Burpees @ 97%
10 Thrusters (50/30kg)
20 Double unders
Row 200m
Rest 5-10 mins between each. Choose a weight on the bar that the Thrusters are completed unbroken.
Warehouse 15, Tradewinds Precinct
10 - 18 Orchard Rd
Brookvale
Ph: 9939 4444
