A) Pull Ups: 5 x 5 reps @ 20X1 Tempo B) “Nancy” 5 rounds for time 400m Run 15 Overhead Squats (42.5/30kg) Compare: 29/12/14, 08/07/14, 16/12/13,

A) Ring Dips: 5 x 5 reps @ 2111 Tempo B) “Christine” 3 rounds for time: Row 500m 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20”) Compare: 11/10/14, 21/03/13, 10/11/12  

A) Turkish Get Up: Build to a 3RM each arm B) 5 rounds for time: 8 Push Press (50/35kg) 8 (alt.) Step Ups (50/35kg) Run 200m Rest exactly 1 minute between rounds Score = Total time to complete

A) Skin the Cat / Back Lever Practise B) “Cindy“ Compare to: 01/12/14, 22/06/14, 26/10/2013, Coaches Note: Sub. Ring Rows for Pull Ups

A) Power Snatch: Build to a 1RM B) On the minute for 6 minutes: 5-10 Toes to Bar Compare to: 28/04/15, 07/04/15 C) “Cannon Ball” For time: 21-18-15-12-9-6-3 Unbroken American Swings (32/24kg) Compare: 19/09/14, 23/07/13, 01/06/12

Gymnastic Programmes We know that many of our athletes are currently working towards the various gymnastic moves such as body weight pull ups, body weight dips and hand stand push ups. To help you on your way we have put together some FREE programming specifically designed to help you get your first body weight reps […]

A) Back Squat: 6 x 3 reps @ 30X0 Tempo B) “Silence” 5 rounds for Max Reps: 1 minute Pull Ups 1 minute Burpees 1 minute Power Cleans (42.5/30kg) 1 minute rest between rounds Compare: 08/08/14, 16/09/13, 20/04/13,

A) Bent Row: 3 x 8-10 each arm @ 2111 tempo B) AMRAP 10 minutes: 5 HSPU 10 Front Squats (42.5/30kg) 30 Double Unders Coaches note: Sub. L-Seated DB Press for HSPU if unable to do 2 pads or less.

A) Push Jerk: 5 x 5 reps B) 5 rounds for time: 8 Power Cleans (70/50kg) 10 Toes to Bar

A) Pull Up: 6 x 3 reps @ 20X1 Tempo B) 10 rounds for reps: 30 sec Burpees 30 sec rest 30 sec Wall Balls (9/6kg) 30 sec rest