Game Of Thrones

Thursday we squat. A little more for your 20 rep back squat and then for all you lifters something tasty and challenging. The squat clean and jerk is the Big Daddy of weightlifting and you will need to dial in your positions and be accurate. Grip and Rip unfortunately wont take you far in this sport.  Scale accordingly.


In 10:00

Back Squat

20 RM @ 70% 1 RM
*or add 1.25-2.5 kgs from Monday’s weight.


” Game of Thrones ”

30 Squat Clean and Jerk (60/42.5)
-Rest till 10:00-
20 Squat Clean and Jerks (70/45)
-Rest till 20:00-
10 Squat Clean and Jerks (80/50)

Devil Sprint

Cycling a heavy barbell. Then something heavy, short, fast and spicy . Move Fast. Breathe. Be Brave .



10-8-6-4-2 reps

rest 2:00 between sets
start at 62/64/66/68/70%

:45 s Plank Hold between sets


” Devil Sprint ”

21-15-9 reps of

Devils Press (2 x 22.5/15)

Cal Bike

CAP 12:00


DB’s :

Reduce load/reps

Power Clean and Jerk


Upside Nancy

More skill work upside down and the introduction of the gymnastics rings. Conditioning piece is one for the light, fast and skilful. So you lifters, get amongst it ;-)


7:00 for quality practise rounds
5 Pausing Scap Push Ups (1s at top)
10 mtr reverse Bear Crawl
5 Box Pistols (each)

From 7:30-15:00
For quality
5 tempo eccentric kipping HSPU
:30s Ring Support
10 Alt Pistol Squats


” Upside Nancy  ”

Every 4:00 / 4 Rounds

Run 400 m

15 HSPU (kipping)


Wall Ball Jackie

Week 2 of our strength endurance cycle. Adding a little more than last Thursdays weight will require more focus and tight positioning keeping each squat better than the last. Mental fortitude will play an increasing part in the coming weeks, so brace for the storm ahead..


In 10:00

Back Squat

20 RM @ 68% 1 RM


” Wall Ball Jackie ”

Row 1km/800 m

50 Wall Ball

30 Pull Up

Time CAP : 10 minutes


Pull Up : Bands/ Jumping / Ring Rows


Team Heavy Discharge

Some light squatting volume and some very heavy cleans for the super rxd out there..


Teams of 2

” Team Heavy Discharge  ”

42 Power Clean (60/40kg )

84 Wall Ball

30 Power Clean (70/45)

60 Wall Ball

18 Power Clean (80/50)

36 Wall Ball

TIME CAP 30:00

*Men Super RXd :

Clean 30/20/10 reps (80/90/100 kg)

Slam Ball Thrusters 60/40/30 reps (30 kg)