Saturday 11th June 2016

“Team Filthy Fifty”

-100 Box jump (20’/24″)

-100 Jumping pull-ups

-100 Kettlebell swings (16kg/ 24kg)

-100 Walking Lunge

-100 Knees to elbows

-100 Push press (15kg/ 20kg)

-100 Dynamic Supermen 

-100 Wall balls (6kg/ 9kg)

-100 Burpees

-100 Double unders


Reduce height

Reduce weight

Ab-Mat Sit-ups

Reduced Double unders or 300 Singles

Athletes can break-up the reps however they wish, but all 100 reps of the movement must be completed before moving onto the next movement. Only one athlete working at one time.

Posted by Melissa - June 11th, 2016

Friday 10th June 2016


4 Rounds for time of:

-30 Push-ups

-15 Overhead Squats (30kg/ 42.5kg)


Hand release push-ups

Reduce weight

Posted by Melissa - June 10th, 2016

Thursday 9th June 2016

Week 4 of the Clean and Jerk Cycle! 2 weeks left!!


Establish your Heaviest 3 Rep;

-Hang Clean Pulls

When the arms bend the power ends. It’s all about jumping with the shoulders back, keeping the arms long and loose.

This drill will help to focus on the importance of hitting extension, keeping the arms long and using the shrug.



Establish your heaviest weight for

-x2 Drop to Jerk Position

-x2 Pausing Push Jerk receiving position

Drop Jerk- The barbell sits on the back of the shoulders like a back squat. The athlete then drops into the receiving position. There is no dip and drive, it is a pull under the barbell focusing on speed and tension.

The barbell is then brought to the front for the second part of the complex.

Pausing Jerk receiving postion-

A Push Jerk with a 3  second pause in the receiving position. Push jerk not split jerk.

Posted by Melissa - June 9th, 2016

Wednesday 8th June 2016


In a Team of 2:

AMRAP 18 minutes, of:

-12 Shoulder to Overhead EACH (30kg/ 45kg)

-9 KB Swings EACH (24kg/ 32kg)

-6 Pull-ups EACH


Reduce weight

Jumping ring Pull-ups

Posted by Melissa - June 8th, 2016

Tuesday 7th June 2016


5 rounds for time:

-8 Deadlift (70kg/ 105kg)

-10 Toes-to-bar

-15 Box jumps (20”/ 24”)


Reduce weight

Knee raises/ Knees to arm-pits

Reduce height

Posted by Melissa - June 7th, 2016

Monday 6th June 2016


AMRAP in 8 minutes, of:

-Snatch (50% of your 1 rep max)

-30 Double unders

Increasing Snatch by 1 rep each time,

1st round = 1 snatch

2nd round = 2 snatch

3rd round = 3 snatch


15 Double unders

90 Singles

Posted by Melissa - June 7th, 2016

Saturday 30th April 2016



5K Run

As we’re closed for our first ever Level 1 Seminar we’re taking the classes outdoors and what better way to test Saturday ‘Run Club’ than with a 5K Run! You’re Welcome 😉

Posted by Melissa - April 30th, 2016

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