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 2

A2 KB Snatch 4 x 6 r/l


B1 Walking inverted S/A carry 3 x 2 length

B2 KB Rev lunge to RDL 3 x 5 r/l


Cond: 8-10m AMRAP

10 Pushups

3 Burpees

10 Plate GTOH

1 Length OH walking Lunge




A1 Strict OH Press 4 x 5

A2 Plate W's 4 x 8

A3 Chins 4 x 6

B1 BB Reverse Lunge 1min on/off


Teams of 2: No more than 10 reps consecutively


Box Over Burpees




S&C – Fat Loss S&C - Weightlifting

A1 Back Squat 4 x 5/10

A2 Forward ladder walk 4 x 2

A3 KB Clean 4 x 6 r/l

B1 RDL 3 x 6

B2 KB Pulls 3 x 8


KB Complex: 4 Rounds

5 Push-up

10 Push Press

15 Front rack Squats

20 Situps




A1 Pullups 4 x 4

A2 Plate Lat + Front raise 4 x 5 of each

A3 Half kneeling plate chop 4 x 8 r/l

B1 KB Step-ups 3 x 6 r/l

C1 KB push-up hold 2 x max






A1 Sumo Deadlift 4 x 4

A2 Negative Chins 4 x 5

A3 Band pullaparts 4 x 12



4 Rounds: Do instead of a part b

Round 1 & 3 = 2:30 min AMRAP – 90s rest

5 Chins/10 rows

5 KB Thrusters


Round 2 & 4 = 2:30 min AMRAP

10 Pushups/5 Dips

10 KB Swings