Over the next 6 weeks we will be focusing more on one of the BIG Compound Lifts – THE DEADLIFT. This will be in conjunction with introducing a Fat Loss or Performance day every Wednesday. Each of you will prioritize whether Fat Loss or Performance Gains are your number one goal and will follow varied programmes accordingly for that day.


We would also highly encourage you to do the following in order to track your progress regardless of your goal. 1. Take a picture from a few angles, 2. Come in a few mins early and let us take a few girth measurements along with weight and finally, 3. Keep a food diary for 3 days so we can offer nutritional guidance in order to maximize your training efforts.


Stronger people are harder to kill




Supplementary Exercises: Make sure and start getting strict on your mobility/flexibility work. This involves coming only 5-10 minutes before a class and getting your prescribed work done. In order for you to progress you need to have the necessary mobility to get into more demanding positions which will ensure your constant physical evolution.




A1 Conventional Deadlift 4 x 4

A2 KB Snatch 4 x 6


B1 Partner Banded Side Plank Holds 3 x 20-30s

B2 Partner Leg Throws 3 x 8

B3 SL RDL 3 x 8


Cond:In teams of 2, complete as many rounds as possible in 10 minutes of:
Skip 50
Weighted Lunges x 20

Push-Ups x 15 reps
Box Jumps x 15 reps
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on the next station until your team member has completed their station and are ready to move one.





A1 Strict OH Press 4 x 5

A2 Ring Dips 4 x 8

A3 BO reverse fly 4 x 8

B1 BB Reverse Lunge 1min on/off


Cond: 2 min rounds

8 pushups

8 Wallballs

8 Box jumps

Increase reps by 2 per round until you can’t finish in the 2 min time period


S&C – Fat Loss                                      S&C - Weightlifting

A1 Back Squat 4 x 10                                 A1 Snatch/Clean

A2 SA Row 4 x 10                                       B1 Front Squat 4 x 2

A3 Sit-Ups 4 x 15                                        B2 Weighted Squat Jumps 4 x 3

B1 RDL 3 x 6

B2 BB Rollouts 3 x 8



150/100 Skip buy in

KB Man Makers 4/3/2/1

Jump Lunges 14/16/18/20

6/8 length bear crawl buy out




A1 Pullups 4 x 5

A2 BB Upright Row + Push Press 4 x 8+8

B1 KB Step-ups 3 x 6 r/l

C1 Side Plank & press 2 x 8 r/l


Circuit: 40s/20s


Weighted Step Ups

Inch worm

Jump Lunges

Ring Rows

Ring Plank




A1 Sumo Deadlift 4 x 5

A2 Negative Chins 4 x 6 – 5s lowers

A3 Seated Thoracic rotations 4 x 6 r/l


B1 Farmers Carries 3 x 2 lengths

B2 Pushup/Kneeling Birdog 3 x 20-30s



30 KB Swing

30 Plate GTOH

10 Jump Squats

25 KB Swing

25 Plate GTOH

15 Jump Squats

20 KB Swing

20 Plate GTOH

20 Jump Squats




Missed Lift