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 6

A2 KB Snatch 4 x 6


B1 Tempo Knee raises 3 x 6

B2 Reverse Hypers 3 x 12

B3 Plank Rotation 3 x 8 r/l


Partner Workout – 2/3 Rounds: Only progress onto next station once the team member in front of you has moved on.

10 Burpees
15 Kettlebell Swings

20 Jacknifes
25 Squats





A1 Strict OH Press 4 x 6

A2 Ring Fly 4 x 8

A3 KB Pulls 4 x 8 r/l

B1 BB Reverse Lunge 1min on/off



8 BB Push Press

8 Squats

8 Jump Squats

8 Sit Ups





S&C – Fat Loss S&C - Performance

A1 Back Squat 4 x 10                                                                  A1 Weightlifting

A2 Ring Dip/Ring Pushup 4 x 10                                          B1 Front Squat 4 x 2

A3 Plate BO Row 4 x 15                                                            B2 Weighted Squat Jumps 4 x 3

B1 RDL 3 x 6

B2 Ring Mountain Climbers 3 x 20


2mins Max Effort Box Jumps (No one on full height box)

1min Rest

2 mins Max Effort Lunges

1min Rest

2 mins KB Thrusters

1 min Rest





A1 Pullups 4 x 6

A2 Ring Rollouts 4 x 8

A3 Half Kneeling SA KB Press 4 x 8

B1 KB Step Ups 3 x 6

C1 Max Effort Side Plank 1 x r/l


Ladder walk

Box Jumps

Ring Jacknifes


Russian Twist & Press

Squat Jumps





A1 Sumo Deadlift 4 x 6

A2 KB Fly 4 x 8

A3 Couch Stretch/Hamstring Stretch


B1 SA OH Carry 3 x 1 length r/l

B2 Plate Around the Worlds 3 x 6 r/l

Cond: 5 rounds

In 60s complete 6/10 burpees and then finish out remaining time in either Chins/Ring Rows

Rest 60s between sets