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 8

A2 KB Clean & Press 4 x 6 r/l


B1 hanging Knee Raises 3 x 10

B2 Glute Bridge 3 x 10

B3 Side Plank Crunch 3 x 10r/l


100 Partner Burpee Wallballs

+ 1 length bear crawl after every time you break





A1 Strict OH Press 4 x 8

A2 Lateral raises 4 x 8

A3 SA KB Bent Over Row 4 x 8r/l

B1 BB Reverse Lunge 1min on/off x 3

C1 Farmers Hold 1 x max


2 x 3min AMRAP

5 KB Thrusters

5 Burpee Long Jumps

90s skip between rounds



S&C – Fat Loss                                                                                                   S&C - Performance

A1 Back Squat 4 x 10                                                                                       A1 Cleans 5 x 5

A2 Push up 4 x 10                                                                                             B1 Front Squat 4 x 2

A3 Chin / Row 4 x 10                                                                                       B2 Weighted Squat Jumps 4 x 3

B1 RDL 3 x 6

B2 Ring Jacknife 3 x 12


BB Complex – 4 Rounds

6 BO Rows

1 Hang Clean

6 Push Press

6 Squat Jumps

10 Situps




A1 Pullups 4 x 8

A2 KB Pullovers 4 x 10

A3 KB Push Press 4 x 8

B1 KB Step Ups 3 x 6 r/l

C1 Ring Dip Hold 2 x max

Cond: Circuit 40s/20s


Ring Plank

KB Pulls

Ball Pick and toss

Ring Mountain Climbers

Jump Lunges




A1 Sumo Deadlift 4 x 8

A2 SA Chest press 4 x 8r/l

A3 Groin Stretch 4 x 30s r/l


B1 SA Sit Ups 3 x 8 r/l

B2 Wrestlers Twists 3 x 6 r/l


KB Swing 15/12/9/6/3

Elbows to Hands 15/12/9/6/3

Skip 50/50/50/50/50