Archive for June, 2014

Tues – 1/7

Technique – Clean pulls from the knee

  • Spend 10mins working on bar position, keep this light!

Strength – 3 position clean (floor, knee, mid thigh)

  • 15mins to work through 7-10 sets

Conditioning – In 10mins (moderate intensity)

  • 5 power clean (40/30)
  • 5 power jerk
  • 10 step front rack walking lunge
  • 5 burpee over the bar

This an AWESOME and realistic podcast!!! We’re not saying go out every night and get on the shampers, but just don’t forget the reason most of of us do this “fitness” thing day in, day out… for health, for education, for lifestyle but above all else FOR FUN!!! ¬†Please sit back, relax and enjoy a bit of a laugh with this legend!

Mon- 30/6

Plyo skill – Broad jump box jump

  • 5mins to find max distance jump to 60/50cm box

Strength – Deficit deadlift (at no more than 60%)

  • 5-5-5-5-5-5
  • Lifting every 3mins

Conditioning – EMOM for 9mins

  • 1st min: 15 KB swing to eyes (24/16)
  • 2nd min: 15 supermans
  • 3rd min: 3 DB sit ups /side (this may be a lower weight than KB swing)

Genetic Potential

Sat – 28/6

Partner WOD + Post WOD BBQ

Working one at a time, you can tag your partner in at anytime but you can only do max 10 reps each

Cash in: 50 Partner Jumps

  • 50 Burpee Box Jump Overs
  • 50 Hand Release Push Ups
  • 50 Pistols/ Goblet squats
  • 50 Toes to Bar/Tuck Ups

Cash Out: 50 Partner Under Overs

Fri – 27/6

Technique – Drop snatch

  • 3-3-3-3-3
  • KEEP THIS VERY LIGHT!!! It is for technique, stability and position before the daily strength piece

Strength – Full snatch

  • 8mins working up to a moderate weight in doubles
  • 8mins to work up to a 1RM

Conditioning – “Randy 2.0”

  • 75 power snatches for time (35/25)
  • For every time you put the bar down 25 double unders to be completed immediately after finishing

Thurs – 26/6

12pm & 5:30pm

  • Mobility + fun & games. This is literally some FUN & GAMES, no bullshit, you guys have been working your backsides off lately and deserve something not quite so serious! So get in, bring a smile and good attitude and lets not take this stuff so seriously for a change…


  • Personal Assessment – Use this time to run through a few movements you struggle with like running, push ups, deadlifts, etc… and we will go through a few things to help you improve your position. We will try to do this every other Thursday. So come on in, especially if your doing Fit Wars 10, and lets get your body moving like it should be!

Wed – 25/6

Strength – Push press

  • 6mins ONLY to find a 1RM for the day

2mins to change weights – then, EMOM for 8 mins

  • 3 push press @ 70% of todays 1RM

Conditioning – EMOM for 12mins

  • Odds: 6 /side DB front rack step ups (20/15)
  • Evens: 8 DB burpee to OH

Tues – 24/6

Technique – Tempo back squat (3-5-1-3)

  • 5-5-5
  • Keep weight light, work on perfect position throughout

Strength – Back squat

  • 15mins to find a 1RM

Conditioning – 15min AMRAP

  • 15 wall balls (9/6)
  • 10 pull ups
  • 35 double unders / 50 lateral plate hops
  • 10 toes to bar

Mon 23/6

Strength – Thruster

  • 5-5-3-3-1-1-1
  • >SUPERSET with KB hip/shoulder stability drill x 5-10

Conditioning – Complete for time (15min time cap)

  • 50-40-30-20-10
  • KB swings (24/16)
  • Abmat sit ups

Rest as needed, then

  • Row 500m for time