X-Fit : 18/02/19 - Front Squats / BB Reverse Lunges / Giant Set / 4 x 4min


Warm Up : 3 Rounds 

8/8  x Fire Hydrants 

8 x Rock the Frog 

5/5 x SL RDL

5m x 3 Bear Crawl Forward / Back Ward

3 x Toe Grab Squats


A.Front Squat - x 6.6.5.5 @ Progressive loading

B. Barbell Reverse Lunges 3x5/5


Giant Set”

C1. Seated BB Press 3 x 8 

C2. Bridge Walk outs 3x 6-8

C3. Loaded Plank - 3x30sec


Complete a new Round every 4min x 4 - Increase Effort Sets

(working in 3s and resting as needed)

12 x Banded KB Swings @ 24/16kg 

10-15sec x Star Side Plank e/s 

5 x Broad Jump @ 80%

30sec x Row

(must increase the effort of each Row)

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X-Fit : 14/02/19 - Split Jerk / Clean Complex / Back Squat / "Love OR Hate"


Warm Up : 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  4x3


B.Clean Complex 

  • Clean Deadlift + Hang Power Clean + Front Squat

  • 6 x (1+1+1) @ Increase loads but no missed reps

C. Back Squat 5.5.4.4 (20X0) increase load by 2.5/5%



“Love OR Hate”

21 - Power Clean @ 60/35kg 

21 - Burpees

15 - Power Clean @ 60/35kg 

15 - Lateral Burpees Over the Bar 

9 - Power Clean @ 60/35kg 

9 - Bar Facing Burpees




X-Fit : 13/02/19 - Deadlifts / Pull Ups / Giant Set / 4-5 Rounds

Warm Up : 3 Rounds 

8s x hamstring & adductor Swings 

8 x Prone W to Press over head 

5/5 x Side Plank Rotations 

5 x Controlled BB RDL


A. Deadlifts3x5 (3.1.1.1)

B. Pull Ups 3x4-6 - Loaded / Scaled 


Giant Set

C1. BB Floor Press 3x8

C2 Split Stance SA Rows 3x8-10 e/a (2121)

C3. Half Kneeling Rotational MB Pass  3x5/5

4-5 Rounds 

30sec x Rowing 

8 x Dual KB Deadlifts 32/20kg

5/5 x SA DB Push Press @ 30/17.5kg 

10m x Sled Push 60/30kg

60-90sec Rest 

* Each round increase the pace on the Rower

X-Fit : 12/02/19 - Snatch Complex / 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.  Snatch Complex 

  • Snatch Deadlift + Hang Power Snatch + Snatch Balance + Overhead Squat.

  • 10 x (1+1+1+1) @ Increase loads but no missed reps


EMOM 15

1 - 15-20 x Ball Wall 9/5kg (unbroken)

2 - 10 x TTB / Hang Knees To Chest

3 - 50 x DU / 35sec Skipping Practice.




X-Fit : 11/02/19 - Front Squats / Deficit Reverse Lunges / 4 x 4min


Warm Up : 3 Rounds 

10 x Quad Hip Circles

15sec x Pigeon  

5/5 x SL Bridges 

5m x 3 Bear Crawl Forward / Back Ward

3 x Toe Grab Squats



A.Tempo Front Squat (2.1.X.1) 4x4

B. Front Foot Deficit Dumbbell Reverse Lunges 3x5/5


”Giant Set”

C1. Seated BB Press 3x8

C2. DB “Death March” 3x5/5 

C3. Hollow Brace - 3x15-30sec


Complete a new Round every 4 x 4min - Increase Effort Sets

(working in 3s and resting as needed)

8 x Hang Power Cleans @ 50/30kg

15sec / 15ec x Loaded Side Plank 

6 x Box Jump (step down) 

30sec x Air bicycle  

(must increase the effort of each Bike Ride)

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X-Fit : 07/02/19 - Split Jerk / Clean Complex / Back Squat / Metcon


Warm Up : 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 (from Behind Neck) 4x3

B. Clean Complex 

  • Hang power Clean + F/Squat 5x2+2 - increase load but do not miss any reps

C. Back Squats3x5 (30X0) add 5% from wk 4


4 Rounds 

10/15cal x Ski 

10 x Shoulder to Overhead @ 45/ 30kg 

30 x DU / 60 x SU 

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“The future belongs to those who prepare for it today”

X-Fit : 06/02/19 - Halted Deadlifts / Giant Set / Team AMRAP 3 x 4


Warm Up : 3 Rounds 

8s x hamstring & adductor Swings 

8 x Prone W to Press over head 

5/5 x Side Plank Rotations 

5 x Controlled BB RDL

A. Halted Deadlifts 5x3 - 2sec pause 3” below the knee

B. Pull Ups 3x5-8 - Loaded / Scaled 


Giant Set

C1. BB Floor Press 3x10

C2. Ring Rows 3x8-12

C3. Kneeling Rotational MB Slams 3x5/5

AMRAP 3 / 60sec change over

Working in Pairs 

  1. Max Meters DB Farmer Carry 

  2. Max Reps Rope slams 

  3. Max Meters Sled Push 

  4. Max Cal Bike Erg

X-Fit : 05/02/18 - Snatch Balance / Snatch Complex / Kettlebell Body Armour


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. Snatch Balance 4x3 @ 40-50%

B.  Snatch Complex 

  • Hang Power Snatch + Overhead Squats

  • 5 x 2+2 @ Increase loads but no missed reps


Kettlebell Body Armour - 4 Quality Rounds ; 

work with a load that you can complete through out each movement.

8/8 x KB Z-Press

8/8 x SA KB Bent Over Rows 

8/8 x SA Front Rack KB Squat

8/8 x Alternating Arm KB Swings 

Rest 60sec

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“Everybody has talent, but ability takes hard work”