Tuesday 30-06-2015:
Warm up and Mobilise
Level I – Fitness Group:
A.
5 rounds @ 85% effort for maximum reps:
In a 2 minute window:
First Row 200m then perform 10 KB swings (12/20kg)
AMRAP in remaining time:
Burpee to 6″ target touch
2 minutes rest walk
Goal is to score same every round
B.
5 rounds @ 85% effort for maximum reps:
In a 2 minute window:
First complete 150 Single unders then perform 10 Dbl.KB clean (12/16kg)
AMRAP in remaining time:
Dbl. KB Front rack carry for distance
2 minutes rest walk
Goal is to score same every round
Rest 5 minutes
C.
5 rounds @ 85% effort for maximum reps:
In a 2 minute window:
First Run 200m then perform 10 KB Goblet squats (12/20kg)
AMRAP in remaining time:
Ab mat sit ups
2 minutes rest walk
Goal is to score same every round
Level II – Performance Group:
A.
5 rounds @ 85% effort for maximum reps:
In a 2 minute window:
First Row 200m then perform 10 KB swings (16/24kg)
AMRAP in remaining time:
Burpee pull ups
2 minutes rest walk
Goal is to score same every round
B.
5 rounds @ 85% effort for maximum reps:
In a 2 minute window:
First complete 50 Double unders or 100 Single unders then perform
10 Dbl.KB clean (16/20kg)
AMRAP in remaining time:
Dbl. KB Front rack carry for distance
2 minutes rest walk
Goal is to score same every round
Rest 5 minutes
C.
5 rounds @ 85% effort for maximum reps:
In a 2 minute window:
First Run 200m then perform 10 KB Goblet squats (16/24kg)
AMRAP in remaining time:
Ab mat sit ups
2 minutes rest walk
Goal is to score same every round
Level III – Competition Group:
A.
5 rounds @ 85% effort for maximum reps:
In a 2 minute window:
First Row 200m then perform 10 KB swings (24/32kg)
AMRAP in remaining time:
Burpee CTB pull ups
2 minutes rest walk
Goal is to score same every round
B.
5 rounds @ 85% effort for maximum reps:
In a 2 minute window:
First complete 75 Double unders then perform 10 Dbl.KB clean (20/24kg)
AMRAP in remaining time:
Dbl. KB Front rack carry for distance
2 minutes rest walk
Goal is to score same every round
Rest 5 minutes
C.
5 rounds @ 85% effort for maximum reps:
In a 2 minute window:
First Run 200m then perform 10 KB Goblet squats (24kg/32kg)
AMRAP in remaining time:
GHD sit ups
2 minutes rest walk
Goal is to score same every round
