X-Fit : 15/01/19 - Overhead Squat / Snatch Balance / Low Hang Power Snatch / EMOM 15


Warm Up : 3 Rounds 

Snatch Pull to Mid Thigh x 5

Hang Pulls x 5

Hang Muscle Snatch x 5

Hang Power Snatch x 5

Behind the Neck Press x 5

Overhead Squats x 5 


A.Overhead Squat - 2sec pause at the bottom 4x3 @ 40-50%

B.No Feet Snatch Balance - 3x3 @ 40-50%

C. Hang Below Knee Power Snatch (Below the knee) - 6x3 @ 55-65%


EMOM 15

1 - 18 x Ball Wall 9/5kg

2 - 6 / 6 x DB Hang Power Snatch @ 22.5/20kg 

3 - 50 x DU / 35sec Skipping Practice.

X-Fit : 14/01/19 - Tempo Goblet Squats / RNT Split Squats / Increase Intensity Sets 18min


Warm Up : 3 Rounds 

30sec x Samson Stretch 

8 x Bridges 

3 x Plank Walk outs (Lower Body)

5 x Pause Vertical Jump (2sec Pause)



A.Tempo Goblet Squat(3.3.X.1) 3x5 (increase load from wk 1)

B. RNT Split Squat (In pairs)  3x8/8 (increase load from wk 1)

C1. Double Arm DB / KB Sit Ups 2x4-6

C2. HK Arne DB Press 2x8/8 - Tempo

C3. BB Good Mornings 2x12 - Control


18min Increase Effort Sets

(working in 3s and resting as needed)

10 x Hang Power Cleans (unbroken reps - choose an appropriate weight)

30sec x Hollow Rocks

6 x Box Jumps Step Down (build height with each set)

300m / 250m x Row (increase the pace of your row each set) 

Rest as needed 

*record your row times to ensure you are increasing your pace

X-Fit : 10/01/19 - Split Jerk Balance / Hang Power Clean / Back Squats / KB Complex


Warm Up : 2/3 Rounds 

Clean Pull to Mid Thigh x 5

Clean Hang Pulls x 5

Hang Muscle Clean x 5

Hang Power Clean x 5

Tall Squat Clean x 5 

Push Press x 5 


A.Split Jerk Balance (from Behind Neck) 3x3

B.Hang Power Clean (Pause in the catch) 5x4 @ 60-70%

C.Back Squats 3x5 (30X0) 60%


4-5 Quality Rounds :  work with a load that you can complete through out each movement.

6/6 x KB Z-Press

6/6 x SA KB Bent Over Rows 

6/6 x SA Front Rack KB Squat

6/6 x Alternating Arm KB Swings 

Rest as needed.


X-Fit : 09/01/19 - 3-point segmented Deadlifts / Giant Set / 4 x 30/30sec


Warm Up : 3 Rounds 

15/15sec x Banded Lying hamstring Swings 

8/8 x Prone Ws

8/8 x Side Plank Rotation

5 x Controlled BB RDL


A. Segmented Deadlifts (3 point w/ pause at each point) 3x5

B. Pull Ups 3x3 - 5-10sec Holds

C1. Single Arm Foam Roller Press  2x8/8

C2. Ring Rows / TRX 2x8-10 Tempo 2.1.2.1

C3. Pallof Press Partner Holds  2x25sec

4 Rounds 30sec / 30sec (16min)

Suit Case Carry - AHAFP

Battle Ropes alternating waves 

Single Arm Front Rack Carry - AHAFP

Air Bicycle - Sprint 

Notes - For the first round use only Left hand for the carry, in the second round right hand only, keep alternating rounds.


X-Fit : 08/01/19 - Overhead Squat / No Feet Snatch Balance / Hang Power Snatch / EMOM 12


Warm Up : 2/3 Rounds 

Snatch Pull to Mid Thigh x 5

Hang Pull x 5

Hang Muscle Snatch x 5

Hang Power Snatch x 5

Behind the Neck Press x 5

Overhead Squats x 5 

A. Overhead Squat 2sec pause at the bottom 3x3 @ 40-50%

B. No Feet Snatch Balance 3x3 @ 40-50%

C. Hang Power Snatch (Pause in the catch) 5x4 @ 55-65%

EMOM 12

1 - DB Snatch to Lunge x 4/4 @ 20kg / 12.5kg 

2 - Double Under x 50 / Practice Skipping 30sec

New Cycle 12 week cycle - 07/01/19 (1/12) X-Fit : Tempo Goblet Squat / RNT Split Squats / Increase Intensity Sets

Warm Up : 3 Rounds 

30sec x Spiderman Lunge Hold 

8 x Bridges 

3 x Plank Walk outs (Upper Body Only)

8 x Controlled Air Squats 


A.Tempo Goblet Squat (3.3.X.1) 3x5

B. RNT Split Squat (In pairs)  3x8/8 

C1. 1-Arm KB Sit Ups 2x5/5

C2. HK DB Press 2x8/8 - Tempo

C3. Banded Good Mornings 2x12 - Control


15min Increase Effort Sets

(working in 3s and resting as needed)

12 x Kettlebell Swings 32/20kg

30sec x Hollow Brace 

6 x Tall Box Jump (step down) 

60sec x Row ( increase the effort of each row) 

rest 60-90se

Deload - X.fit : 18/12/18 - Snatch Pull Complex / Power / "Guess the Time"

Warm Up : 3 Rounds 

(High lighted = novice)

Hanging Pulls x 10 

Hanging Muscle Snatch x 10 

Behind the Neck Press x 5 

Overhead Squats x 5

Snatch Balance x 5     

A.Snatch Complex 5 x (2+2+2)

Halted Snatch Deadlift + Snatch Pull + Muscle Snatch


B) Power Complex 4 Rounds

1 - Hang Power Snatch x 3

1 - Under Hand Vertical Med Ball Throw x 3

2 - Box Jump Overs x 3

C) “Guess the Time Work Out” Work Out


Deload - X.Fit : 17/12/18 - Squat Practice / Upper Body Pump / EMOM 12

Warm Up

BB Complex 3x3

DL + HPC + FS + PP + BS

A.Squat Practice - 10min Block (aim to complete 3-4 good rounds)

10 x Air Squats

8 x Goblet Squats @ 26/16kg

6 x Back Squats @ 50% of F/S

4 x Front Squats @ 50%

B.Upper Body 10min Block “PUMP” AMRAP

Strict Pull Ups x 2.1.2.1

Strict Tempo Push Ups x 8-12

Band Pull Apart (thumbs out) x 15

DB Z-Press x 8-12

C.EMOM 12

1 - Row 15-18 / 11-14cal

2 - Burpee DB Alt Snatch x 8-10 @ 20 / 12.5kg

3 - Spread Eagle x 6 , Shine to Disc x 6 Russian Twists x 20 @ 5/10kg