The best way to get the most out of your training is show up on time, listen to your coaches, be consistent, work hard, always focus on movement quality before adding weight or moving on to a harder progression and have fun.


Push Press 

15 minute AMRAP
20 Wall Balls 9/6kg 
15 Kettlebell swings 24/16kg 
10 Burpees 


Pause Back squat 
3 high box jumps between each set 

2 Rounds 
30 seconds on 
30 seconds off

Toes to bar 
Double unders 
Pull ups 
Double unders 
Chest to bar pull ups 
Double unders 
Bar muscle ups 
Double unders 


Snatch Push press + Overhead squat 
5 x 3+3

EMOM x 10 
3 Position Snatch 

In teams of 2 
3k row 


Handstand walk Practice 

800m Run
40 Goblet squats 22.5/15kg
800m Run 
40 Goblet Squats 22.5/15kg
800 m Run 
40 Goblet squats  22.5/15kg


5 Rounds 
12 Deadlifts 70/45kg 
9 Hang Power cleans 70/45kg
6 Jerks 70/45kg


Every 10 minutes x 4
15 Burpee box jump overs 24/20″
30 Dumb-bell snatch 22.5/15kg
40/30 Calorie bike 

8 minute time cap per round