Friday 21/12/2018


Bench Press (Week 1 of 4)

65% x 5 reps
75% x 5 reps
85% x MAX REPS

*Complete 20 russian twists with a 22.5/10 kg DB after each set. (Left + Right = 1 rep)


Metcon (AMRAP - Rounds and Reps) 12min. AMRAP:
10 Cal Row
10 Hand Release Push-Ups
15 American KB Swings 24/16

*Round 2 is 20 KB Swings
*Round 3 is 25...
*And so on...Increasing the KB Swings by 5 reps each time (Row and push-ups are always 10)

Thursday 20/12/2018


Push Jerk 4 Sets:
5 Split Jerks (climbing)
immediately into;
1min. of max cals on the assault bike
Rest 2min.

*Try and stay within 5 cals your best and worst.


Metcon (AMRAP - Reps)10min. AMRAP:
MAX Hang Power Cleans 45/30
(*MAX Push Press on the Even Minutes)
*5 Burpees EMOM

- Start With Burpees
- RX+ 55/35

*To be clear... Minute 1 is hang cleans. Minute 2 is Push Press. And you keep going back and forth. 5 burpees at the top of every minute.

Row, Row, Row your boat

Row, Row, Row your boat

Wednesday 19/12/18


Every 4min. x 5 Rounds:
200m Run
200m Row
5 Snatches (Climbing)

Remember that this is sets of 5, so it's not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine.


For Time:
Strict Pull-Ups
Strict HSPUs

*Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:
1.) kip all of it
2.) 10 Rounds of just 3 reps each to keep you moving
3.) Only kip 1 movement
4.) Start backwards and give yourself a 15min. CAP

Friday 14/12/18


Push Press

5 sets of 5 reps (climbing in weight)

In between each set complete 20 HEAVY Russian KB Swings. Try something you have never tried before today :)


2min. AMRAP:
12/9 Cal row Sprint
8 Alt. DB Snatches 
Max Toes-To-Bar in remaining time

Rest 1min. x 5 Rounds

*Score is TTB only
*I really want you to move quick! You should have about a minute on the TTB, so if you don't, scale a few things back.
*RX+ is 10 Alt. DB Snatches

Thursday 13/12/18


Back Rack Lunge (4 x 5)*

4 working sets of 5 reps on EACH leg
*Should be getting more comfortable with these and being able to add more and more weight each week. Try and really go heavy today because next week, we will be back on a new strength cycle. We won't be doing as much single leg stuff, hip thrusts, and other accessory movements.

immediately superset with;
Single Leg Deadlifts (below)

Single Leg Deadlift (4 x 8 )*

4 working sets of 8 reps on EACH leg
*As usual, put your back leg on a plates. Keep your shin vertically over your toe. You should be getting pretty comfortable with these as well, so start to put some more weight on that bar!

Rest 2min. And Start back on the lunges.


Every 3min. x 5 Rounds:
10 Hang Power Cleans 
10 Pull-Ups
10 Front Squats

10 Lateral Burpees Over The Bar

We have done several versions of this before for 6 rounds, not 5. RX is to stay at 10 reps the whole time.

RX+ is adding 1 rep each round to everything. So round 2 is 12 reps... Round 3 is 13 reps... And so on...

You must do the minimum work of 10 to RX this workout every round. Your score is the highest round you finish. Finish RX? Your score is 10. Finish 13 and then you went back to 10 and finished with 10s? Your score is 13.

Wednesday 12/12/18


Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
You have 30min.

total or 15min. for each section.

If you do not have the ability to 1RM then this should be a good practice session for you as well. Hit your max in 7-10 Lifts. If you are not maxing, than do sets of 3-5 reps working on form.

We Have not done something like this in a while, so I hope everyone puts up some big numbers! Music loud and HIGH energy today! LET'S GO!

For Time:
500m Row
Rest 3min.
500m Row

*Score is both times combined
*This one is going to hurt a little. Do not PR your first row, but close.

Monday 10/12/18


15min. EMOM:
3 Power Cleans
3 Front Squats
3 Push Jerks

Looking for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. We have done this before as 60/40. If you do start to fail, do not go down in weight, just do less reps (like 2,2,2). You do not have time to change weights.

7min. AMRAP:
10 Back Rack Lunges 60/40
15 Air Squats

Rest 2min.

7min. AMRAP:
10 Back Squats 60/40
15 Abmat sit ups

Those squats and lunges are coming off the ground. Clean it, toss it on your back, be smooth and careful :)

Thursday 06/12/18


Back Rack Lunge 8 reps on each leg. Climbing in weight and as heavy as possible.

Superset immediately with RDL's below;


RDL  Straight leg deadlift8 Reps.

Climbing in weight and heavy as possible. Make sure you you are really pushing back on those heels and looking for that hamstring stretch in the lift. The weight doesn't even matter honestly if you do it right. Do NOT keep your leg completely straight. There is a SLIGHT knee bend still.

Rest 2min. after each superset. The start back at the Lunges.


10 Rounds For Time:
10 Goblet Front Squats 
  8 Toes-To-Bar

*Time CAP: 12min.



Front Squat 6-8 Reps

(heavy as possible climbing in weight) with a 5 second negative. Count to yourself on the way down or watch a stop watch. This negative is IMPORTANT today.

Immediately after your set, go to Hip Thrusts (below)


Hip Thrust  10 Reps as heavy as possible climbing in weight.

Rest 2min. before starting back at the front squat.

In a 20min. Window you should getting 4-5 supersets in.


For Time:
DB Thrusters 

15min. time CAP so you gotta move! Excited to see times on this one.