Week 21

This week sees the last week in our strength cycle. You have all done absolutely amazing. Built some great strength, more development of your glutes and hamstrings and it is really paying off. Last week you had a sighting for your new 1RM’s, now its time to really give it a push and get that little extra. The conditioning this week is short and sharp so make sure you get it your all.


Have a great week guys. You have earned these new numbers and worked so hard over the last 12 weeks. It has been amazing to watch and see you all improve so much.


Thank you all for putting in the effort and getting the rewards.


Monday 22052016


Activation –


3 Rounds

10 Med Ball Sit Up Throw

10 Ghekko Lunges

10 Back Extensions Weighted


Strength –


Back Squat 3-3-3-1-1-1

63-70-77-85-93-101+ %


Conditioning –


10 Min Amrap

30 Secs Rest Between Rounds

10 Front Rack Lunge

10 Press Ups


Coaching Notes –


The Ghekko lunges will really help open up your hips for the squats. Try and be controlled and drop your chest down as deep as possible. Don’t let the hands come off the floor.


Choose a load for the lunges that you will be able to do unbroken but they will be tough. A guideline would be 50kg for gents and 30kg for ladies. Be strict on your press ups and move with purpose through the rounds. Make sure you rest 30 secs between rounds.


Tuesday 23052016


45 Min Conditioning Class


7 Rounds

Min 0-1 @65% Clean

1 Clean

3 Front Squats

Min 1-3

2 Rounds

6 Burpees Over the Bar

30 Du's


Coaching Notes –


This will be a great little session guys. Take your time on setting up for the clean and make sure it is a good rep. You can power clean or squat clean. It is up to you. Move swiftly during the 2 rounds and earn as much rest as possible.


Wednesday 24052016


Activation –


5 Mins

10 KB Swings

10 KB Plank Over KB

10 KB Lunges


Strength -


Deadlift 3-3-3-1-1-1

63-70-77-85-93-101+ %


Conditioning –


6 Rounds


7 Chest To Bar Pull Ups


Coaching Notes –


Your deadlifts have been amazing and there have been HUGE improvements in form and all round strength. Keep it going and make sure you rest well between sets.


Make sure the drive on the SDHP is from the hips. Keep the arm lose until the hip has done the work and then finish with a high elbow. If you cannot do chest to bar yet then make sure you are going as high as possible. Drive the hips hard in your kip.


Thursday 25052016


Activation –


Snatch Technique

1 - OH Squat

2 - Slow Snatch Balance

3 - Snatch Balance

4 - High Hang Snatch

5 - Hang Snatch


Skill –



3x High Hang Snatch + 1 OHS


3x1 Hang Snatch


Conditioning –


In Pairs

Row Max Distance in 10 Mins

Person Not Rowing Must Hold Double Front Rack With KB. When the KB’s drop you must swop over.


Coaching Notes –


The snatch work has been incredible the last few weeks. You have all picked it up so well and the understanding and power of the movement is really coming through now. Today we work hip drive and speed under the bar first, then carry it over to some hang snatches with load.


For the conditioning the person holding the KB’s must keep the in the front rack position, as soon as they drop the KB’s must be placed on the floor and swop over onto the rower. Row hard as you don’t know how long you might have!!


Friday 26052016


Activation –


3 Rounds

3 Handstand Kick Ups

30 Sec Ring Plank/Plank Leg Raised

10 Sl Hip Bridge


Strength –


Strict Press 3-3-3-1-1-1

63-70-77-85-93-101+ %


Conditioning –


In Pairs

12 Min Amrap

Run 200m

30 Thrusters

30 Box Jumps


Coaching Notes –


Stay tight in the press guys.  Keep the glutes tight and the feet driving down into the floor all the time. It makes a huge difference.


A great partner wod to finish the week, go hard and make it count. 

Strength is a choice…choose to be strong