Here it is, next weeks programming.

More Thrusters and bar hoping burpees. The plan is to make you guys masters in these movements so when you retest the lifestyle WOD (those that are doing the lifestyle challenge) you will crush your old time.

Those that wont be retesting, well... just enjoy all the Thrusters and Burpees :) 


Next Thursday gives us another chance to go through the Handstand Push Up progressions and if you remember them, some time to practise your Muscle Up progressions.

Check out Mondays article on why you should be focusing on progressions to master a movement.

Lifestyle Challenge

One week done. Congrats to everyone thats been nailing the nutrition. I've seen some angry "give me carb" faces in the gym this week. Stick with it, the carbs and gainz are comin! 


Workout of the Day:

A) Every 1.15 for 10 rounds, perform:

1 hang snatch
1 snatch

B) With a running clock

0-1 min: Burpees
1-2 min: Wall Balls
2-4 min: Burpees
4-6 min: Wall Balls
6-9 min: Burpees
9-12 min: Wall Balls


Workout of the Day:

A1) Front Squats: 2-2-2-2-2-2-2
A2) Weighted chin ups: 5 x 5

B) In Pairs

Row 1,500m
50 Box jumps
50 Deadlifts (120/90kg / 100/70kg / 70/50kg)


Workout of the Day:

A1) Sumo Deadlift: 5-5-5-5-5
A2) Ring Dips: 5 x 8-12

B) 6 Rounds - 60 Secs on / 45 Secs off - AMRAP:

5 Clean and Jerk (60/40kg / 50/35kg / 40/27.5kg)
15 KB Swings


Workout of the Day:

A) HSPU Skill

B) Gymastics alternating EMOM 8 mins

- 20 sec Handstand Hold
- 3 Muscle ups (Scale to a muscle up progression or 2x Chest to Bar/9 ring Rows)

rest 4 mins

C) Half Cindy or Mary

10 min AMRAP

5 Pull ups
10 push ups
15 Air Squats


5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


Workout of the Day:

A) Bench Press: 1-1-1-1-1

B) 7 rounds for time of:

power cleans, 7 reps
thrusters, 7 reps
7 bar-facing burpees

(42.5/30kg / 35/22.5kg / 40/20kg)


Workout of the Day:

30 min AMRAP

100m Run
30 Pull Ups
100m Run
30 Toes to bar
100m Run
30 GTOH w/plate