X-Fit : 13/12/18 - Split Jerk / #12daysofunit - Day 10 / Finisher


Warm Up : 3 Rounds 

(High lighted = novice)


Hanging Pulls x 10 

Hanging Muscle Clean x 10 

Front  Squats x 5

Hanging Power Clean x 5    

Tall Squat Clean x 5 



A.Jerk Com[plex 3 x (3+2+1) - light load 

Push Press + Power Jerk + Split Jerk  


B) #12daysofunit - Day 10 “Lift Off”

Every 30sec x 30 (15min) 

Clean & Jerk x 1 - Pick a load that you can consistently hit, you can increase load any time. 

NO MISSED REPS



C. 5 Rounds 

40 x DU 

20 x Diamond Sit Ups 

X-Fit : 12/12/18 - Kettlebell Complex / Uni lateral EDT / #12daysofunit - Day 9

Warm Up - Running Drills

2 Rounds - walk back 

Straight Leg Shuffle x 15m

Side Skips x 15m 

Butt kickers x 15m 

High Knees x 15m 

KB Circuit Fire Up x 2 Rounds 

2/2 x Turkish Sit ups 

8 x Swings 

8 x Goblet Squats 

4/4 x Push up to Support 

4/4 x SA KB Rows


A - EDT - 12 - Unilateral Circuit 

Focus on quality Rounds 

6/6 x SA DB Foam Roller Press 

6/6 x SA Plank Rows 

6/6 x Lateral Lunges 

20/20sec x Pallof Press Holds 


B - 12min - Max Distance 

Teams of 4s


P1 - Ski Erg 

P2 - Of-set KB Holds (one KB in Front Rack other Over head) 20/12kg 

P3 - Hollow Hang from Rack 

P4 - Rest


Target - to complete max Distance on the ski erg. 

- Athletes can change at any time.

- Athlete must stop & change if one of his athletes fails to “Hang On”. 

X-Fit : 11/12/18 - Hang Power Snatch / Power Complex / #12daysofunit - Day 8


Warm Up : 3 Rounds 

(High lighted = novice)

Hanging Pulls x 10 

Hanging Muscle Snatch x 10 

Behind the Neck Press x 5 

Overhead Squats x 5

Snatch Balance x 5     

A.Snatch Complex 3 x (2+2)

Snatch Pull + Muscle Snatch


B) Hang Power Snatch 5x2


B. Power Complex : Throw and Jump

1 - Under Hand Vertical Med Ball Throw 3 x 5

2 - Box Jumps 3 x 5

#12daysofunit - Day 8

Deadlift @ 100/65kg 

10-9-8-7-6-5-4-3-2-1

Bar Facing Burpees 

1-2-3-4-5-6-7-8-9-10

X-Fit : 10/12/18 - 2 x 10min Blocks / #12daysofunit Day 7

BB Movements + Mobility

2 Rounds (in pairs) 

8 x Bent Over Rows + 8 x Spiderman

8 x Muscle Clean + 8 x Downward Dog

8 x Front Squats + 8 x Samson Stretch 

8 x Push Press + 8 x Roll to V-Sit 

8 x Back Squat + 8 x Squat Jumps

Block A - 10min

6 x Sumo Deadlifts @ 60%

4/4 x SA DB OH Walking Lunges 

12 x DB Curls 


Block B - 10min 

1.1.1.1 x Pull Up

4 x Plank Walk Outs

20 x Banded Tricep Push Downs 


Block C - #12daysofunit - Day 7

3min - alt b/t both P1/P2 AMRAP - 45/30kg 

P1 - Front squats

P2 - Push press 

Into 

3min AMRAP 

P1 - Push press 

P2 - Front squats 

Into

4min AMRAP 

P1/P2 - Thrusters  


X-fit: 06/12/18 - Clean Complex / #12daysofunit - Day 3


Warm Up : 3 Rounds 

(High lighted = novice)

Hanging Pulls x 10 

Hanging Muscle Clean x 10 

Front  Squats x 5

Hanging Power Clean x 5    

Tall Squat Clean x 5 

A.Clean Complex 5 x (3+2+1)

Clean Deadlift + Power Clean + Squat Clean 


B) 3 Rounds 

15 x STOH @ 45/25kg 

15 x KB Swings 24/16kg 

Rest as needed


#12daysofunit - Day 3

Rowing Golf 

9 x 60sec work w/ 60sec rest 

Eagle - 335 / 295 

Birdie - 320 / 280

Par - 300 / 265

Bogey - 280 / 250 

Double Bogey 260 / 235 

X-Fit : 05/12/18 - #12daysofunit / 10min Body Building

Warm Up - Running Drills

3 Rounds - walk back 

Straight Leg Shuffle x 15m

Side Skips x 15m 

Butt kickers x 15m 

High Knees x 15m 


KB Circuit Fire Up x 3 Rounds 

8 x Swings 

8 x Goblet Squats 

4/4 x Push up to Support 

4/4 x SA KB Rows

A.#12daysofunit - Day 2 (14min)

Teams Of 2s - split reps b/t team members.

2 x 6min AMRAP 

  1. Front Squat 

  2. Bench Press

In 6min complete as many reps as possible, Complete A then 2min Rest then complete B, reps are split between partners. All reps must be completed before moving on to the next set of reps. 

40reps @ 30/20kg
30reps @ 40/25kg
20reps @ 50/30kg
10reps @ 60/35kg
Max Reps @ 70/40kg


10min - EDT 

Complete as many good rounds 

10 x Half kneeling Press - L/A

15 x Loaded Sit Ups 

10 x Half Kneeling Press - R/A

30 x Band Pull Aparts - thumbs out

10 x KB Renegade Rows (no push up)

X-Fit : Snatch Complex / Power / #12DAYSOFUNIT - Day 1


Warm Up : 3 Rounds 

(High lighted = novice)

Hanging Pulls x 10 

Hanging Muscle Snatch x 10 

Behind the Neck Press x 5 

Overhead Squats x 5

Snatch Balance x 5     


A. Snatch Complex 5 x (2+2+2)

Snatch Pull + Muscle Snatch + Hang Power Snatch 


B. Power Complex : Throw and Jump

1 - Under Hand Vertical Med Ball Throw 3 x 5

2 - Box Jumps 3 x 5

#12daysofunit - Day1 

Teams Of 2s - split reps b/t team members.


50 x Power Cleans @ 50/30kg

50cal x Air Bicycle 

50 x Thrusters @ 50/30kg

50cal x Row

50 x Pull ups  

X-Fit : 03/12/18 - Maintain / EDT / 3 x 10min

BB Movements + Mobility

2 Rounds (in pairs) 

8 x Bent Over Rows + 8 x Spiderman

8 x Muscle Clean + 8 x Downward Dog

8 x Front Squats + 8 x Samson Stretch 

8 x Push Press + 8 x Roll to V-Sit 

8 x Back Squat + 8 x Squat Jumps

Block A - 10min

6 x Deadlifts @ 60%

8 x DB Push Press

9/12cal x Air Bicycle Sprint 


Block B - 10min

6 x Chins 

8 x Goblet Squats - AHAFP

15m x Sled Push @ 60/40kg 


Block C - 10min 

6 x Floor Press @ 60%

15/15sec x Star Side Plank 

9/12cal x ski