Programming W/C 31st December 2018

We hope you all had a fantastic Christmas and are looking forward to the New Year.

Feel free to take it easy as you get back into training, hopefully most of us have been able to relax, enjoy a bit of time away from the gym and the good food and drink that come with the Christmas break.

One thing to bare in mind coming back into training is that the last week or two of food and drink haven’t been as damaging as you think, and that any damage that has been done isn’t going to be undone in the first week or two back into training. To “burn” 1 lb of fat takes 3500cals, running a marathon is roughly 2600cals. Focus on eating well and your body will soon be back to normal.

Wednesday OLY Wednesday
Skill / strength

Every 2:30 for 5 rounds of:
8-10 Strict Barbell Press
5-10 Strict Toes to Bar Progression

Strict Toes to Bar
Strict Horizontal Leg Raise
Strict Knee Raise

Build across sets so the last 3 sets are challenging

1. Snatch Deadlift + Tall Snatch – 3×3+3

2. Snatch – 8×2, every 2:00, building

3. Power Clean + Push Press – 5×3+1, every 2:00, building

4. Halting Snatch Deadlift – 3×5, at 125-150% of best snatch set


Partner, Training Day

In pairs, alternate complete rounds for AMRAP 20:

10 Hang Cleans (60/42.5 kg)
10 Shoulder to Overhead (60/42.5 kg)
10 Box Jumps (30/24″)

This workout should be scaled so that each element can be completed with little rest. Look to use a weight that you could do unbroken and a box jump height that allows you to keep moving



1. Deadlift – 5×5, every 3:00

5 rounds of:
10 Stiff-Legged Deadlift
30s/side Side Plank

Spend 5-6 minutes building to first set, then complete all sets at the same weight, moderate-heavy


EMOM 18, rotating:
Minute 1 – 15/12 cal Ski
Minute 2 – 25 Kettlebell Swings (32/24kg)
Minute 3 – 15 Burpees

Scale reps and cals as needed so that each minute is challenging but achievable, looking to spend 40-50 seconds working


Skill / strength

4 rounds of:
16-20 Alternating Front Rack Reverse Lunges
rest 90s
4-6 (Weighted) Pull-Ups w/ 2s eccentric each rep
rest 90s

Lunge Scaling:
– Alternating reverse lunges with either goblet kettlebell or no load

Pull-up Scaling:
– Partner Assisted Pull-ups (assist both up AND down)
– Self-Assisted Pull-ups

WOD Competition Day

For time:
40 Wall Balls (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Balls
15 Pull-Ups
20 Wall Balls
10 Pull-Ups
10 Wall Balls
5 Pull-Ups

Time-cap: 10 minutes

Scale Pull-ups to jumping chest-to-bar pull-ups or jumping pull-ups

For some this is a workout of trying to stay unbroken, others will be looking to pace strategically to minimise the amount of time spent resting. Be honest with yourself and your capacity, it’s better to overpace the start than blow up and grind to a half towards the end.


 Saturday SWEAT Weightlifting

1. Snatch Deadlift + Tall Snatch – 3×3+3

2. Hang Snatch + Below Knee Hang Snatch + Snatch – 5×1+1+1, every 2:00, building

3. Press in Split + Tall Jerk – 3×3+3

4. Clean + Split Jerk – 5×2(1+1), every 2:30, building


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