Thursday, April 24, 2014


There will be NO 9.30am class this Monday 28/4/2014 Apologies for any inconvenience


(A) 1a- Bench Press: 3×5
1b- Strict Toes to Bar: 3×10
NOTE: Perform a set of Bench first, then followed by a set of TTB. Perform 2 warmup sets and then add weight each set as needed. The last set you will perform as many reps as you can. For the TTB, partner up to use a spotter to work through full range of motion.

(B) 5 Rounds for Max reps
30sec Russian KB Swings - Heavy
30sec Recovery
30sec AbMat Sit-ups
30sec Recovery
30sec Box Jumps: 24

Wednesday, April 23, 2014


(A) Snatch: Build in load to a medium - heavy double over 8 sets

(B) 3 Rounds
8 x Pull-ups
1/2 Gasser
8 x Hang Power Snatch: 40/30/25
1/2 Gasser
8 x Burpees

Tuesday, April 22, 2014


(A) Squat - 1RM

(B) 7min AMRAP
3-6-9-12-15....etc.. Squat Clean 2 Thruster: 43/30kg
20 x Double Unders

Monday, April 21, 2014


(A) Power Clean
- Build up heavier over the course of 7 sets. Perform 3 touch and go reps.

(B) 18-15-12-9-6-3
KB Swings: 24/16kg

Friday, April 18, 2014

Good Friday

For Time
Cleans: 60/43kg
*Run 200m between rounds.

NOTE: There is 9 runs (there is NO run after you perform your last rep of 1)

Thursday, April 17, 2014


(A) Sumo Deadlift: 5-5-5 @ 75% of last weeks Deadlift 1RM

(B) For Time
5 x Rnds of Cindy
10 x HSPU
3 x Rnds of Cindy
7 x HSPU
1 x Rnd of Cindy
5 x HSPU

NOTE: 1 Rnd of Cindy = 5 Pull-ups + 10 Push-ups + 15 Squats