X-Fit : 21/03/19 - Clean & Jerk / Complex Set / 2 x 4min AMRAPS


Warm Up : 3 Rounds 

Clean Pull to Mid Thigh x 3

Clean Hang Pulls x 3

Hang Muscle Clean x 3

Hang Power Clean x 3

Tall Squat Clean x 3

Push Press x 3

Split Jerk x 3


A. Clean & Jerk 

Every 90sec 

Set 1 - 3.  3s @ 50-70%

Set 4 - 6.  2s @ 75-80%

Set 7 - 9.  1s  @ 80-90%

Novice Lifters

Power Clean & Jerk x 3 every 90sec 

Complex Set

B1. Back Squat 3 x 3 @ 70-80% 

B2. Box Jumps 3 x 3 to a safe height 

AMRAP 4

10 x Ball Wall 

10 x Burpees

30 x Double Under / 60 x Single Under 

2min Rest 

AMRAP 4

10 x Ball Wall 

10 x Burpees

30 x Double Under / 60 x Single Under


X-Fit : 20/03/19 - Deadlift / Upper Body Pull & Push / 2 x 7min Tailgate


Warm Up : 8min Running Clock (complete as many good rounds)

5 x RDL @ BB - 30kg 

8 x KB Swings 

10 x Push Ups into T Rotations

10sec x Active Hang 

10m x 2 Butt Kickers 

10m x 2 Side Skips 

10m x 2 High Knees 


A. Deadlifts x 3 : EMOM 6 working at no more than 70-75%

B. Loaded Strict Pull Up + Strict Pull Up

4 x 4.5 (perform 3 loaded pull ups, then 5 strict pull ups without weight) 

Complete 6-12 Strict Tempo Push ups after each pull up set.



Team Conditioning - Tailgate

8min 

P1 - Row

P2 - Dual KB Front Rack Holds 20/12kg 

60sec Change Over 

8min 

P1 - Air Bicycle

P2 - Deadlifts Holds @ 80/45kg

Notes - P1 & P2 can change anytime, athlete on the rower / air bicycle may only row / ride once athlete has KB/DL in the racked/ Hold position.

X-Fit : 19/03/19 - Snatch Waves & Metcon


Warm Up : 3 Rounds 

Snatch Pull to Mid Thigh x 3

Hang Pulls x 3

Hang Muscle Snatch x 3

Hang Power Snatch x 3

Behind the Neck Press x 3

Overhead Squats x 3

Snatch Balance x 3


A.Snatch Waves 

Every 90sec 

Set 1. 1x 5 Set 2. 1x3 Set 3. 1x1.1 @ 50-70%

Set 4. 1x 4 Set 5. 1x2 Set 6. 1x1.1 @ 57.5-77.5%

Set 7. 1x 3 Set 8. 1x2 Set 9. 1x1.1 @ 65-85%

B. Snatch Pulls 3x2 @ 100%


Novice Lifters - Power Snatch 

Metcon - “Helen”

3 Rounds

400m x run 

21 x KB Swings 24kg / 16kg 

12 x Pull ups 

X-Fit : 18/03/19 - Front Squat Cluster / Lunge and Jump / EMOM 15


Warm Up : 3 Rounds 

20sec x Samson Stretch 

8/8 x Adductor Pulses

5/5 x SL RDL to Knee Raise 

5 x Goblet Squat

5 x Squat Jumps - Hands on Hips


A.Front Squat - 4 x 2.2

These are clusters - you perform 2 reps and then re-rack the bar for 15sec before completing 2 more reps to finish out the set - 4 reps per set) - Build weight with each cluster


Super Set

B1.Front Foot Deficit BB Reverse Lunges 3x4/4 - AHAFP

B2. Broad Jump 3x3 - working at 90% - focus on a goo landing


EMOM 15 

Min1 -  Air Bicycle 10sec Sprint / 20sec rest x 2 

Min 2 - Single A rm KB Thrusters 5/5 - AHAFP

Min 3 - DB Renegade Row (No push Up) x 10/10 - AHAFP





X-Fit : 14/03/19 - Clean & Jerk Complex EMOM 15 / 20-15-10 Finisher


Warm Up : 3 Rounds 

Clean Pull to Mid Thigh x 3

Clean Hang Pulls x 3

Hang Muscle Clean x 3

Hang Power Clean x 3

Tall Squat Clean x 3

Push Press x 3

Split Jerk x 3


A.Clean Complex (15min)  - Prog each Block

EMOM 3

2 x Power Clean

1 x Front Squat 

1 x Clean 

1 x Jerk 


EMOM 3

1 x Power Clean

2 x Front Squat 

1 x Clean 

1 x Jerk 


EMOM 3

1 x Power Clean

1 x Front Squat 

1 x Clean 

1 x Jerk 


Every 90sec x 4

1.1 x Clean & Jerk 

Metcon - 20-15-10
20s

Hang Power Cleans @ 40/25kg

STOH @ 40/25kg 

Box Jumps 24/20”


15s

Hang Power Clean @ 50kg

STOH @ 50kg 

Box Jumps 24/20"


10s

Hang Power Clean @ 60kg 

STOH @ 60kg

Box Jumps 24/20”




X-Fit : 13/03/19 - Deadlifts / Cluster Pull Ups / 90sec conditioning blocks

Warm Up : 8min Running Clock (complete as many good rounds)

5 x RDL @ BB - 30kg 

8 x KB Swings 

10 x Push Ups into T Rotations 

10m x 2 Butt Kickers 

10m x 2 Side Skips 

10m x 2 High Knees 

A.Deadlifts  - 5 x 3 - Progressive / No Missed Reps

B. Loaded Strict Pull Up + Strict Pull Up

4 x 3.5 (perform 3 loaded pull ups, then 5 strict pull ups without weight) 

Every 90sec for 3 Rounds (22min 30)

  1. Heavy Rev. Sled Push x 40m

  2. Ring Plank x 45-60sec (rot. hands out)

  3. Farmer Carry x 60sec (form / pick a moderate load)

  4. SA DB Tempo Push Press  x 8/8 (3/1X1)

  5. Band Pull Apart (Thumbs Out) x 10 (5sec Hold)

X-Fit : 12/03/19 - Snatch Complex / Snatch Pulls / EMOM 6 into AMARP 7

Warm Up : 3 Rounds 

Snatch Pull to Mid Thigh x 3

Hang Pulls x 3

Hang Muscle Snatch x 3

Hang Power Snatch x 3

Behind the Neck Press x 3

Overhead Squats x 3

Snatch Balance x 3


A.Snatch Complex - Hang Snatch + Low Hang Snatch (10 x 1+1)

EMOM 10 - Take 3 sets to build up to a load that you can hold up to the 10th Minute with no missed lifts.

B.  Snatch Pull 5x2 @ 90-95%


EMOM 6 (2 rounds)

Min 1 - 30sec x Skipping DU / SU - Practice

Min 2 - 20 x Wall Ball @ 9/5kg

Min 3 - 10 x Power Snatch @ 45/25kg

Into 

AMRAP 7

30 x DU / 20sec x Skipping 

12 x Wall Ball @ 9/5kg

8 x Power Snatch @ 45/25kg

X-Fit : 11/03/19 - Front Squat Clusters / Super sets / 5 x 2:30min Sets

Warm Up : 3 Rounds 

20sec x Samson Stretch 

8/8 x Adductor Pulses

5/5 x SL RDL to Knee Raise 

5 x Goblet Squat

5 x Squat Jumps - Hands on Hips



A.Cluster Front Squat - 4 x 3.3

These are clusters - you perform 3 reps and then re-rack the bar for 15sec before completing 3 more reps to finish out the set - 6 reps per set) - Build weight with each cluster


B1.Front Foot Deficit BB Reverse Lunges 4x4/4 - AHAFP

B2. DB Renegade Rows 4x8-10 - AHAFP


Complete a new Round every 2:30min x 5 - Increase Effort Sets

(working in 3s and resting as needed)

15 x KB Swings @ 32/20kg

20sec x Row 

5 x Box Jumps - Safe height 

15sec x Air Bicycle 

(increase the effort of each Row and Air Bicycle)