Tuesday 27th July

With a running clock

100 double unders
50 wall balls
Amrap burpees

100 double unders
30 wall balls
Amrap Kettlebell swings

100 double unders
20 burpees
Amrap wall balls


Monday 6th July

A. Strict pull ups 3 set of max effort – use bands if needed, for 3 sets of 8-10. Or ring rows for 3 sets of 15-20 reps – focus on hollow body, and keeping shoulders tight pulling elbows in to the ribs (for all movements/scales) On the pull up bar – grip should be full with pinky knuckle to the sky, hands no wider than shoulder width and scapular depression held throughout.
B. push up parade!
C. For time – 25 burpee 50 cal row 25 burpee – Emom 5 wall balls (15 min cap)


Monday 8th June

test week continues and after a strong PB day I’m stoked to see what the rest of the week brings!! Well done team

Remeber test week brings lower volume but the intensity should still be high!

A. Strict press 1rm

B. AMRAP 15 –
15 Kettlebell swings
15 burpees

Monday 11th May

A. Tempo Deadlift @ 30×3 5 sets of 6 reps

B. EMOM 15
1. Bar over Burpees x 8-10
2. Power Clean x 6 @ 80/40
3. Box Jump x 5-7 @ 24/20

Complete each set of exercise in each separate minute for 15 mins (5 sets of each)
Scale as needed


Monday 4th May


A. Push press 5 sets of 10 reps build to max

B. 5 rounds for time (10 min cap, scale as needed) – 5 x deadlifts 90/70 10 x bar over burpees

Monday 27th April

movement prep
banded shoulder stretch
hamstring smash
warm up
Snatch drills
200 m run
10 bar over burpees
10 hang power snatch 60/35



Monday 20th April

movement prep/Warm up
banded shoulder stretch 2 mins per side

2 sets
scapular push ups x15
Wall slide 5 raises x
goblet squat half Y 4 raises each arm

a.Strict press 3 x10 at same load.

b. EMOM 12
8 Hang Power Clean 50/25
8 Bar over Burpees


Monday 6th April

Incredible day for PBs amazing to see much progress from everyone. I looking forward to the next phase of training and seeing what happens next

Movement prep
Foam roll – thoracic, lats
Banded front rack shoulder
Banded overhead external rotation

A.10 mins to est a 1 rm push press

15 kettlebell swings
15 Burpees

2 rm back squat 5/4/2015

Tuesday 31st March

A. Warm up – snatch drills 1×3
B. Olympic lifting – power snatch 5 sets of 1.1.1 10 sec rest between lifts 2 mins between sets build to heaviest.
C. Conditioning- AMRAP 8 – 15 bar over burpees , 10 deadlifts