Friday, October 31, 2014


"The Re-Match"

"The Rematch" Compare Here
(A) 3 Rounds
Wall-ball, 20/14 (Reps)
SDHP: 34/30 (Reps)
Box Jump, 20" box for both Men and Women(Reps)
Push-Press: 34/30 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Warm Up
200m Run (Medium pace)
3 x Inch Worm + 5 Goodmornings + 5 Jumping Squats + 5 Goodmornings
200m Run (Medium + pace)

(A) Deadlift: 10-8-6-8

(B) For Total Time (20min Cap)
HR Push-ups + Run 400m - 50/38reps for M/F
Sumo Deadlift: Use heaviest load from (A)
Strict Pullups
Run 400m

Wednesday, October 29, 2014

Bench Press Flipped

(A) Bench Press
2-4-6-8-10: For MAX Load
NOTE: 3 Warm Up sets before beginning on your “2” & your recovery is however long it takes your partner to perform their set.
Record load for each set. Total kg to be recorded.

(B) With a Running Clock:
3min AMRAP 
3 x Power Clean: 55/45/35
20 DU

Recover 2min

4min AMRAP
4 x Power Clean: 55/45/35
20 DU

Recover 2min

5min AMRAP
5 x Power Clean: 55/45/35
20 DU

Tuesday, October 28, 2014


(A) Back Squat - 1x10@60% - 1x8@65% - 1x8@70% - 1x8@75%
Front Squat - 1x5@60% - 1x5@65% - 2x5@70%

(B) - AMRAP 12
Run 200m
20 Wallball 10/9ft - 9/6/4kg
20 KBS – 24/16kg

Monday, October 27, 2014


Warm Up (Heels can raise but toes remain on floor)
1. Snatch Warmup
4-5 sets of complex:
1 x Fixed Foot Power Snatch
1 x Fixed Foot Hang Snatch
1 x OHS

(A) Snatch or Power Snatch
Quickly (4-5 lifts) Build to 85% of 1rm

Then @ Reduce load to 90%

1 x Snatch + 2 x Hang Snatch

(B) For Total Time
Run 400m
30 Jumping Squats (With 20kg Bar) yep Ladies 20kg also

Recover 2min

Run 200m
24/20" high jump, 20 reps*
*(set a PVC on 24/20" boxes like hurdles. Keep them loosely anchored so it gives if hit)

Recover 2min

Run 200m
20 Clean into Thruster 50/35kg

Recover 2min

Run 400m
Record Total Time

Friday, October 24, 2014


Stroke test
Perform 50 Strokes on Rower and record distance.
(First stroke begins once rower handle is lifted and passes through to the finish

(A) 3×20 Front rack lunges

(B)10 Rounds - Around the world (Time)
Power clean and jerk (135/95)
Hang power clean and jerk
Hang power clean and jerk
Power clean and jerk


(A) Power snatch to heavy in 8 minutes
Recover 2 minutes.
5min AMRAP @ 90% of Power snatch

(B) 1 round every 2 minutes x 7 rounds
200 meter run
15 x Russian KB Swing: AHAP

Wednesday, October 22, 2014


(A) Bench Press
10-8-6-4-2: For MAX Load
Recover as needed between sets.
NOTE: Warm up as a group then your first set is 10 reps. Record load for each set. Total kg to be recorded.

(B) Teams of 2 (Only 1 Athlete works at a time)
G2O: 43/30
1 Round each of Cindy after each round
NOTE: Prep Athlete to perform any variety of Snatch starting from floor.


Wall Balls: 9/6/4kg - 10-9ft
Partner Sit-ups with med ball toss

Tuesday, October 21, 2014


(A) Back Squat
1 x 10@60% - 1 x 8@70% - 1 x 6@75% - 1 x 4@80%

(B) 15-12-9
Front Squat: 60/43
Run 200 Meters

Monday, October 20, 2014


(A) Deadlift: 4 x 5

(B) 10-8-6-4-2-1reps of:
Hang Power Clean: 55/40/35
25 Double unders after every round of HPC
Run 800m

Thursday, October 16, 2014


Group Warmup:
With a Barbell perform:
10 x OHS
  3 x Snatch Balances
  3 x Snatches from mid shin
  3 x Snatches from mid
  3 x Snatches from pockets

(A) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95% – rest 60-90 sec. between each rep.
Notes:  If time permits, drop the weight down and perform 3-4×1 @ 70% – rest 30sec between each rep

(B) For Time
200m Run
15 Power Snatch: 43/35/25
400m Run
12 Power Snatch: 48/40/30
600m Run
9 Power Snatch: 53/43/33

Notes:  Feel free to use one weight and stick with it through the entire workout.

Wednesday, October 15, 2014


(A) Bench Press: @ 85% of 5RM Accumulate 50 reps in as few sets as possible

(B) At 0:00
30-20-10 reps for time:
KB Swings: 24/16
HR Push Ups

at 7min
21-15-9 per arm & reps for time:
KB - G2O: 24/16
50 Double Unders after every set

(C) Work a skill with remaining time

Tuesday, October 14, 2014

20 Rep Back Squat

(A) Skill Work
10min Pistol Squats
Work on progressions
Perform weighted If proficient.

(B1) Back Squat: Establish a 20 rep set
-Rest 1min-
(B2) MAX Rep Front Squat @ 100% of (B1)
NOTE: Warm up to working weight, then have 1 attempt only at the 20 rep

(C) 12 min AMRAP
10 x Wall Ball: 9/6/4kg - 10/9ft
10 x Box jumps 24/20
10 x KTE

Monday, October 13, 2014


WARM UP (2 Rounds)
Empty Bar Complex
5 x Deadlift + 5 x HPC + 5 x Front Squat + 5 x STO + 1/2 Gasser

(A1) Deadlift
Build to a Heavy 3
(A2) 30sec Hold in Pushup Position
NOTE: Perform a set of Pushup holds after every set of Deadlifts

(B) MAX rep Unbroken & linked TTB

(C) 3 Rnds
7 x Clean into Thruster: 43/30kg (No Dumping)
Run 250m

Friday, October 10, 2014

Friday Night FRAN Under Lights

From last weeks Yoga Session we have Jeremy and Haylie in 
the Fish Pose Variation, using blocks.

Thrusters 95/65lb

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed.
The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.
The barbell must
come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

This is a standard pull-up. Dead
hang, kipping or butterfly pull-ups are allowed, as long as all the require- ments are met. The arms must be fully extended at the bottom.
At the top, the chin must break the horizontal plane of the bar.
NOTE: ** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Thursday, October 9, 2014


Benching on a Wednesday! Totally going against 
Monday International Bench Day! 

(A) Every 2 minute for 16 minutes
Clean & Jerk: 3 Singles

Notes:  Rest 5-10 seconds between each rep, start around 50% and build up to heaviest possible.  Focus on form over load!

(B) Every 5 minutes, for 20 minutes (4 sets)
Run 400 Meters
10 Strict Handstand Push-Ups OR Strict Press: AHAP
15 Strict Horizontal Row

Wednesday, October 8, 2014


(A) Bench Press: 5RM
Build in load to a 5RM Bench Press. Use a spotter

(B) Unbroken 
5min AMRAP
10 Box Jumps (24”/20”)
1/2 Gasser

-Recover 2 minutes-

5min AMRAP
10 Wall Balls:
10 KB Swings: 32/24/20

-Recover 2 minutes-

5min AMRAP
10 Pullups
10 HR Pushups

Tuesday, October 7, 2014

Pause Front Squats

(A) Pause Front Squats EMOTM x 7
Perform 3 Pause Front Squats (No bounce)
3sec pause in bottom, use 70%  from last weeks Back Squat

(B) 15min Clock of 10-8-6-4-2 Compare
Power Snatch - 50/35/25kg
Bar Facing Burpees
NOTE: Once completed & for the remaining 15min time allowance perform a light jog in the car park. Just needs to be a shuffle but keep moving. Use a stopwatch if desired. If you don't get through the reps within the 15min simply record where you got up to. Don't stress about it. Everyone will be moving for 15min.

Saturday, October 4, 2014

Competitor Prep Option

(A) Olympic Lifting Total
Clean and Jerk

(B) 5min AMRAP
6 x Back Squats: 50/35 (add 5kg each round)
12 x Pull-ups

After warming up, you will have 3 attempts to hit your 1 rep max for both lifts. Add both lifts for your Oly Total!

The snatch will be performed first and you will have a maximum of three lifts to complete (after your warm up sets). You will then perform the clean and jerk.
You will have three chances at a successful lift (after your warm up sets). Once you attempt a lift you cannot perform a lift that is of lesser weight. For example you cannot perform a 60kg snatch and then perform a 55kg snatch, even if you fail the first lift. So, choose your weights wisely!

You will write on the board the weight of your first attempt and begin working up to that weight for your attempt.
If you are successful with the lift, you will choose the next weight you wish to attempt with.
If you fail with that lift, you will either have to attempt that weight again or go up in weight. You may not attempt a lift for less weight.
You will have three attempts at a successful lift.

After you have completed your three attempts on the snatch, you will begin working up towards your attempt for the C&J. Make sure you write on the board what weight you will be attempting for the lift.

The order of lifts are organized the same way as the snatch and the same general rules apply.

Here is a summary of the important ones:

*No press outs on the Snatch or Jerk! It needs to be one continuous movement!

*You cannot drop the barbell in free fall. You must keep two hands on the barbell at least until it passes your waist.

*It must count as “No lift” any unfinished attempt in which the barbell has reached the height of the knees.

*It must count as “No lift” if you fail to finish with the feet and the barbell in line and parallel to the plane of the trunk. So… make sure you recover your feet after you split!

*It must count as “No lift” if any part of the body other than the feet make contact with the lifting platform or if the lifter walks off the platform during the lift.

Friday, October 3, 2014

Monday Public Holiday

There will be one session scheduled this coming Monday at 9am


(A) EMOTM 10 - Build to a heavy segmented snatch (full)
*Super slow Snatch deadlift to knee cap. Pause. Then rip
Perform 1 rep and increase weight over the course of the EMOTM x 10

Perform 2 reps at the heaviest weight of the segmented snatch

(C) 12 min ladder
Snatch: 55/38/30
Perform 1 rep of each movement for the first round. 2 reps of each movement for the second round. 3 reps of each movement for the third on and so forth until time expires.

(D) Optional Finisher:  Strict/Kipping Pull Up work (hit the chest to bar if you can)
Pull Up wave...
1 Strict Pull up + 1 Kipping
2 Strict Pull up UB + 2 Kipping
3 Strict Pull up UB + 3 Kipping
4 Strict Pull ups UB + 4 Kipping
x 3 Rounds (4 Sets = 1 Rnd)
Rest as needed

NOTE: Work on Strict pulls only, if unable to perform any combination of strict+kipping

Thursday, October 2, 2014

Fight Gone Bad "October Benchmark"

Welcome to the introduction of our Monthly Benchmark. Moving foreword we will begin the month with a particular workout & we will re test that same workout at the end of the month. To kick things off we have an old foe/friend to some. May i introduce, FIGHT GONE BAD.

(A) 3 Rounds
Wall-ball, 20/14 (Reps)
SDHP: 34/30 (Reps)
Box Jump, 20" box for both Men and Women(Reps)
Push-Press: 34/30 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

(B) See Coach for skill work during remainder of session.

Wednesday, October 1, 2014


Special guest to the 6am and birthday girl Caroline.

(A1) Bench Press: 4 Sets of ME Reps, Using BW. Aim to equal or perform more reps than last Wednesday
NOTE: Last week you had 5 working sets, & this week there is 4
(A2) Strict TTB
NOTE: Perform a set of ME Bench Press, & then perform a set of ME Strict TTB

(B) 4 Rounds
10 x Box Jump: 24/20
12 x Hang Power Snatch
30 x Double Unders