July 2017; Long

Test

“Coe”

10 Rounds

10 Thrusters (95/65; 80/55; 65/45; 50/35; 35/25)

10 Ring Push-ups; 5 Ring Push-ups; 10 Elevated Ring Push-ups (choose ring height that fits ability)

Training #1

24 Min. AMRAP

16 Chest-to-bar Pull-ups; 8 Chest-to-bar Pull-ups; 16 Bar Kips+16 Ring Rows; 8 Bar Kips+8 Ring Rows (choose ring row angle that fits ability)

16 Overhead Squats (115/80; 95/65; 75/50; 55/40; 35/25)

48 Double Unders; 24 Double Unders; 48 Single Unders; 24 Single Unders

Run 400m; Run 200m

Training #2

30 Min. AMRAP

30 Walking Lunges; 15 Walking Lunges

10 Handstand Push-ups; 5 Handstand Push-ups; 10 Sec. Handstand Hold+10 Push Presses @ 45% Bodyweight; 10 Push Presses @ 35% Bodyweight; 10 Push Presses @ 25% Bodyweight

30 Step-ups (24/20; 20/16; 16/12; 12/8)

10 Toes-to-bars; 5 Toes-to-bars; 10 Knee Raises; 5 Knee Raises

Training #3

40 Min. AMRAP

40 Deadlifts (135/95; 115/80; 95/65; 70/50; 45/35)

40 Pull-ups; 20 Pull-ups; 40 Bar Kips+40 Ring Rows; 20 Bar Kips+20 Ring Rows (choose ring row angle that fits ability)

20 Power Cleans (135/95; 115/80; 95/65; 70/50; 45/35)

20 Bar Muscle-ups; 10 Bar Muscle-ups; 20 Jumping Bar Muscle-ups; 20 Bar Kips+20 Ring Rows (choose a challenging ring row angle)