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Saturday 24 September

September 23, 2016 | Leave comment | Read More


  • Handstand push up
  • Weighted pull up
  • 4 x 3 rep

Scale the HSPU by adding abmats or use deficit with weight plates or parallettes to be challenging for 3 reps.


‘Partner workout’

  • 50 Front squat (50/35)
  • 50 Kettle bell swing (24/16)
  • 50 Shoulder to overhead
  • 50 Pull up

18 minutes, as many rounds as possible

No penalties for stopping, try to keep reps ticking over with minimal rest when changing over. A good challenge will be to complete 2 rounds.

Friday 23 September

September 22, 2016 | Leave comment | Read More


  • Thruster 4 x 3 rep


  • Run 400
  • 10 Power snatch (60/40)
  • 20 Push up

3 rounds (13 minute cap)

Compare to: 19/02/2016

The power snatches should be a challenging weight, there’s enough time to do them in singles. Push ups can be scaled to incline or the number decreased if you’ve gone over 4 minutes in the first round.

Thursday 22 September

September 21, 2016 | Leave comment | Read More


  • Handstand roll out
  • Ring holds


  • 2 Clean & Jerk
  • 5 Muscle up
  • 8 Burpee

6 rounds, 1 exercise every minute

The clean & jerk should be heavy singles, you can increase the weight through the rounds. If you’re unable to do muscle ups, scale to pull ups and dips/push ups. The burpees will have focus on fast quality movement. A coach will explain this to you in more detail and demonstrate.

Wednesday 21 September

September 20, 2016 | Leave comment | Read More


Front squat 4 x 3 rep


  • 25 Wall ball
  • 15 Toe to bar

4 rounds (12 minute cap)

Scale the toe to bar if you can’t do 10+ consecutive in the first round to keep intensity high. The wall balls will come back around fast so expect to get your lungs burning in this workout.


Tuesday 20 September

September 19, 2016 | Leave comment | Read More


Overhead squat 4 x 5 rep


  • Row 1000
  • 75 Double under
  • 50 Pull up
  • 25 Deadlift (100/70)

15 minute cap

Pace yourself for the row and double unders so you’ve got enough strength for the pull ups and deadlifts at the end. Break up the pull ups and deadlifts into small sets with short rests, unless you have a lot of capacity, then you can do big sets with short rests…

Monday 19 September

September 18, 2016 | Leave comment | Read More


  • One arm row
  • Weighted dip
  • 4 x 3 rep


  • 5 Squat clean (60/40)
  • 5 Shoulder to overhead
  • 10 Box jump

7 rounds (14 minute cap)

With the low reps on the barbell exercises, you don’t want to be breaking reps. If you can’t go unbroken through both exercises, rest after the 4th squat clean just enough to allow you to get the 5 S2O done.

Saturday 17 September

September 16, 2016 | Comments Off | Read More


  • Weighted pull up
  • Shoulder press
  • 4 x 3 rep


‘Partner relay’

  • 4 Power clean @ 80%
  • 10 Toe to bar
  • 10 Burpee
  • Run 200

5 rounds each

Friday 16 September

September 15, 2016 | Comments Off | Read More


Deadlift 4 x 3 rep


  • 10 Thruster (42.5/30)
  • 25 Double under

6 rounds (13 minute cap)

Aim to finish this workout with appropriate scaling (first round should be finished sub 90 seconds)

Thursday 15 September

September 14, 2016 | Comments Off | Read More

img_0120 Alice is still working out… even in a moonboot :)


  • Weighted dip
  • One arm row
  • 4 x 5 rep


  • 8 Pull up
  • 8 Burpee
  • 8 Box jump

10 minutes, as many rounds as possible

The reps are low for each exercise so focus on completing all 8 reps without resting (consider scaling number of pull up reps to achieve this if required) Keep rests minimal between exercises, save sipping on your drink bottle till after the 10 minutes.

Wednesday 14 September

September 13, 2016 | Comments Off | Read More

14341811_10209766371733699_346619691_n Gymnastics:

  • L sit
  • Planche progressions
  • Ring holds
  • 4 rounds


Clean & Jerk

1 every 20 seconds

12 minutes

You can do all of these with power, squat or a combination of both. All squat cleans will mean more total work. If you do 70-80% of your max the 12 minutes will be tough and your lungs will definitely get working. If you want to focus more on technique, use about 50-70% of your max. If you’ve gone for the technique option, you can take 2 minutes rest after the 12 minutes then build to a max lift, resting 1 to 2 minutes between lifts.



Katie Noble
I started working with Paul in January 2009 and while I have tried almost all types of exercise before, gyms, aerobic classes, yoga and team sport. This is the most fun I have ever had exercising. You never really know what to expect each class to bring, except that you will be worked hard and truly feel like your body has been pushed, but within your limits. Besides the fun, I feel significantly stronger and a lot healthier. In addition, I have managed to lose a good amount of weight. Paul has also been great in helping me with my diet and nutrition and overall I just feel better and more on to it.
Katie Noble