Happy Friday. 

Next weeks programming below. 


As you will see that there is yet another Snatch EMOM, this is the third week in a row that a Snatch EMOM has popped up and it will also continue for next week as part of a 4 week mini cycle to help improve your Snatches. 

Whilst this may seem repetitive and predictable to your training, in order to see improvements in your training, a consistent, planned program is a good way to improving your skills.

As I mentioned previously, programming is done in cycles, and these cycles can range from weekly, monthly, quarterly and yearly. As per the last programming update post, the main focus over this quarter was to improve your lactic threshold. But having smaller cycles too will help improve other areas of your training (its no surprise to me that more and more people are hitting muscle ups in the gym, since muscle ups are being programmed more often).

Obviously having a steady planned out path to follow will get you to the desired destination in better condition than running there off the beaten track with no direction. 

Lifestyle WOD

Its back!! Next Saturday is retest of the lifestyle WOD, for those that are doing the challenge. For those that aren't, fear not, you wont have to redo it. 

Christmas Party

Its going down next Saturday night, get yourself booked up in Team UP and bring your best party gear!


Workout of the Day:

A1) Split Jerk: 3-3-3-3-3
A2) Ring Rows: 5 x 8-12

B) "Grace"

30 Clean and Jerks (60/40kg / 50/35kg / 40/27.5kg)


Workout of the Day:

A) Back Squats: 5-10-5-10-5

B) In Pairs

Row 3,000m

Whilst one person is rowing, the other person is to AMRAP Wall Balls


Workout of the Day:

A) For 9 minutes, cycle through:

30 Double Unders
5-10 Chin Ups or 3 bar pull overs
2 Skin the Cats
1 muscle up or 3 MU transitions

B) In 5 mins establish a 3rm Thruster

rest 3 mins

EMOM 10 - 4 Thrusters at 80% of above


Workout of the Day:

A1) Sumo Deadlift: 3-3-3-3-3
A2) DB Press: 5 x 8

B) For Time:

100 walking lunges
800m Run
100 Air Squats


Workout of the Day:

A) Every 1:15 for 12 Rounds: 2 Snatches

4 Rounds: 2 mins on / 2 mins off

100m and then AMRAP:

10 box jump overs
10 pull ups (jumping pull ups)
10 burpees


Workout of the Day:

Life Style Challenge WOD retest or:

25 min AMRAP

30 Double Unders
300m Run
30 KB Swings
30 Down Ups