Wednesday, April 30, 2014


Warm Up
Junk Yard Dog

(A) Clean & Jerk: Find a 1rm

(B) 4 Rounds
10 x C&J: 55/38/30kg
10 x TTB
10 x Box Jump: 24/20 (Step Down)

NOTE: The Clean is ground to shoulder any way.

Tuesday, April 29, 2014


Warm up
2 Rounds Unbroken with empty barbell

(A) Snatch - Build to a Heavy Single

(B) 16min AMRAP
1/2 Gasser
  5 x Hang Power Snatch: 43/35/28
10 x OHS
15 x Pullups

Monday, April 28, 2014


(A) Back Squat 
1X8@65%, 1X8@70, 1X6@80%, 1X6@85% 

(B) 800m Run
20 x KB Swings 24/16
15 x HR Push-ups
5 x Front Squat 50/35

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

Wednesday, April 16, 2014


(A) Clean & Jerk Complex (Heavy Single in 10min)
1 x Hang Power + 1 x Hang Clean + 1 x Split Jerk

(B) 15-12-9 (or MAX reps in 10min)
Hang Power Clean - 55/38/30kg

2min Recovery

1.6km Run (10min cap)

Tuesday, April 15, 2014


(A) Snatch Complex EMOTM x 10
1 x Snatch Deadlift + 1 x Hang Snatch + 1 x Snatch + 1 x OHS

(B) 3 Rounds
1min x Power Snatch - 40/35/28kg
1min x Box Jumps - 24/20
1min x KB Swings - 24/20/20 (Russian)
1min x Double Unders
1min x Burpee to a plate
RECOVER 1min between each 5min round

Monday, April 14, 2014


(A) Back Squat - 5×5

(B) 10min AMRAP
30 x Pull-ups
30 x Thrusters - 43/30/25kg
15 x Pull-ups
15 x Thrusters
10 x Pull-ups
10 x Thrusters
5 x Pull-ups
5 x Thrusters

Friday, April 11, 2014


(A) 3 Rounds of Lynne

(B) For Time
10-9-8-7-6-5-4-3-2-1 Power Clean: 61/43/38kg
1-2-3-4-5-6-7-8-9-10 Dips

Thursday, April 10, 2014


(A) Deadlift: 1RM

(B) For Time
20-18-16-14-12: KB Swings 24/16kg
10 - 8 - 6 - 4 - 2: Goblet Squats
Run a 1/2 Gasser between rounds (4 in total)

Wednesday, April 9, 2014


(A) Snatcheroo
With a 16min running clock perform
(A1) EMOTM x 8: 1xPower Snatch + 1xSnatch + 1xOHS

At the 8min mark, begin chasing MAX Load
(A2) Snatch x 1rep (ME)
Times up at 16min

NOTE: You can only perform (A1) OTM (if you increase your load & are not ready by the start of the next minute, then wait until the following minute to begin your lift.

(B) 5min AMRAP
5 x TTB
10 x Push Press: 43/30/25kg
15 x Squats

1min Recovery
MAX Distance run in 3min

2min Recovery
3min AMRAP
15 x Squats
10 x Push Press
5 x TTB

Tuesday, April 8, 2014


(A) BACK SQUAT: 5-3-1
These should all be in the heaviesh range

(B) 11min AMRAP:
6 Front Squat: 61/45/38kg
6 Burpee Over Box Jump: 24/20

NOTE: Burpee is jump and over the box to the other side, turn around and come back. Each pass over the box is a rep. Use a dowel for height if not confident for (Height+Width) Landing on box is a scaled option.
Scoring for box jumps is 2points for every "Jump Over Box" & 1 point for jump on box.

DIPS - EMOTM x "your choice"
Pick a number you can maintain for every round
**DIPS can be ring or bar, just work those triceps (Just NO DONKEY KICKS) ;-)

Monday, April 7, 2014


(A) Power Clean & Push Jerk
Build up to a Heavy set of 3 T&G (no pause at shoulder)

(B) For Time
Run 800m
40 x Pull-ups
30 x Clean & Jerk: 61/45/38kg
20 x Sit-ups
Run 800m

Friday, April 4, 2014


(A) Snatch
Build to 1RM in 12min

(B) Climb the ladder in 8min (369369369 etc)
3 x Snatch: 75% of above
3 x Burpee over Bar

(C) Ring Play

NOTE: Prep Group to perform yesterday's session if they missed it

Thursday, April 3, 2014


(A) Deadlift - Build up to a heavy 5RM
- No dropping the bar in between reps.
- Perfect reps every time. No rounding of back.

(B) For Time
50 Push-ups using as few sets as possible + Run 400m
10-8-6-4-2 reps of
DB/KB Snatch: (Alternating) AHAP
Strict pull-ups
Run 400m

Wednesday, April 2, 2014


(A) 1 x Hang Snatch + 1 x Snatch
Build to a medium load in 15min

(B) 12min AMRAP
6 x Push Press: 35/30kg
9 x Box Jumps 20/24
12 x KB Swings: 24/16kg
1/2 Gasser

Tuesday, April 1, 2014


(A) Back Squat: Establish a 3RM
Warm Up as required & establish a 3RM for the day.

(B) 4 Rounds
5 x Front Squats: 60/40/30kg
10 x TTB
30 x Double Unders

Optional Extra
Bar Muscle Ups 5-10min
If you have them, do an EMOTM. If you don't, then practice