MONDAY
15/12/14

LEVEL 2

Warm-up
15 minutes to complete:
General Maintenance – See whiteboard

Wall Facing Squats; 5 reps
Pistols; 5 reps each side
3 sets

Skill
10 minute vertical pull

i. Assess pull-up positions – tight body, hollow position, neutral spine & head even pull.

ii. Pull-up Practice – Either Strict or Kipping.

*Strict Pull-up: holds, negatives, partner, loaded
*Kipping: low reps focussed on position & timing

Strength
Back Squat; 3 reps; 5 sets

Capacity
For time:
50 Double-Unders
10 HSPU/20 HR Press-ups
40 Double-Unders
8 HSPU/16 HR Press-ups
30 Double-Unders
6 HSPU/14 HR Press-ups
20 Double-Unders
4 HSPU/12 HR Press-ups
10 Double-Unders
2 HSPU/10 HR Press-ups

*Choose either HSPU or HR Press-ups
*Lower DU reps or complete 2x single skips as a scale for DU

LEVEL 3

Warm-up
Wall facing squats; 10 reps
Walk Lunge (hold 2x KB overhead); 10 reps
Russian Swings; 10 reps
3 rounds

Skill
EMOM 10 minutes:
1 Rope Climb + 8 Pistols

Strength
Back Squat; 3 reps; 5 sets; max effort + 3 sets @ 90% of heaviest set

Capacity
For time:
50 Double-Unders
10 HSPU
10 CTB Pull-ups
40 Double-Unders
8 HSPU
10 CTB Pull-ups
30 Double-Unders
6 HSPU
6 CTB Pull-ups
20 Double-Unders
4 HSPU
4 CTB Pull-ups
10 Double-Unders
2 HSPU
2 CTB Pull-ups

*Target unbroken sets