Friday, January 30, 2015


Remember, no matter how bad your day is going, 
at least you're not in a fence being laughed at by a cow :-)
Have a great weekend!

(A) Power Clean into Push Jerk + Split Jerk
15min Practice

(B) 30 x KB Snatch (15/arm)
15 x Burpees
Run 250m

20 x KB Snatch (10/arm)
10 x Burpees
Run 300m

10 x KB Snatch (5/arm)
5 x Burpees
Run 400m

NOTE: Choose own weight on KB Snatch

Thursday, January 29, 2015


(A1) DB/KB Bench Press
Accumulate 75 reps in as few sets as possible.

(A2) Any Handstand skill modality (After every Bench set)

(B) 8min AMRAP
5 x Deadlifts: BW
10 x Push-ups
15 x KB Swing: 24/16

Wednesday, January 28, 2015


Eileen, 62 Years Old.  
Dumbbell Bench 16kg (each arm) for 10 reps.

A) Snatch
2 Reps @ 85%

B) 5 Rounds (20 Minute Cap)
30 Double Unders
20 Wall Balls 10/9ft - 9/6kg
10 C2B Pull Ups

Recover 60 Seconds after each round.


Happy Birthday Christian, 12 today!

A) Back Squat: 6x65%, 4x75%, 2x85%, 2x90%, 4-6x 85%

B) 5min AMRAP
3 Hang Squat Clean 50/38kg
6 Thrusters
9 S2O
12 Box Jump 24/20

Rest 2min

Run 400m

Rest until clock hit 10 min and then repeat all again.