7 January 2019-Week 2

“We BELIEVE that our box is a judgment free space.”

And we started off the year right with a MegaWOD for Ems. That was fun as we farewelled Ems on her new chapter of her journey. She will still be around though. Thank you all who came through for a sweat, laugh, cuddle and selfie.

A warm welcome to a few new additions to the member’s page and FibreFam.  Please check the tabs for linked posts that may interest you.

With the added volume to the program, please carb up before you come in for your session, an additional protein shake, endure shake, dextrose, banana or smoothie.

Drop salt into your drinks so it gets absorbed into your body, no sugary drinks if you are on the Lifestyle Challenge-Stay away from the 100+ drinks in the fridge. 100+ drinks for Performance only. Def more protein needed this week.

The intention of this week is to get you guys used to the volume again, not too heavy yet, but we we build towards it in the week. Find your breathing, nose only. Hear it and pay attention to it. Keep it audible and slow. This keeps your heart from maxing out.


5min Max Distance Row (Everyone to complete; Open and Beginners; Open Gym or Performance Class) MAS rowing will back in swing again. Determine a number for next week, or this will be your warm up next week.

Session Set Ups: Open Classes 5.45am, 9.30am, 5pm, 6pm, prior warm up to your sessions are required. Come in 10 minutes before hand and get moving. Get the heart rate up, warm the joints up. Light jog 200-1km or 2mins Bike Ride, 2mins Leg Swings, 2mins Shoulder Circles.

On Monday and Friday evening, we go a little longer from 6pm to 7.30pm. Lifestyle Challengers or anyone intending on competing can come and join us for DB Performance session where we do more.


Sunday 8am-10am Fundamentals $49 2-hours of Basic Lifting Technique

Coach BV


7 Jan Mon


4 Rounds

10 Reverse Front Rack Lunges 60%1RM Back Squat

8 Strict Chest to Bar+ Eccentric Lowers 2 seconds

0-9mins: 1min Rest


10 Overhead Lunge 45/30

10 Chest to Bar

-Choose Kipping/Butterfly, Shorten the Kip, keep it tighter.

10-19mins: 1min Rest

Build to a heavy Complex

1 Power Snatch + 2 Hang Power Snatch + 3 Overhead Squats



10 Sumo Deadlift High Pull 60/40

200m Run

-Bar to collar bone

DB Performance 7-7.30pm

MAS 5min Max Row For Time

Rest as Needed

18min (6 Rounds)

1:6 Strict HSPU-8 Kipping HSPU

2: 16 Box Jump Overs 24/16(45s)

3: 4 Bar Muscle Ups

8 Jan TUE


4 Rounds

10 Australian Rows (to chest)

10 Romanian Deadlifts 60%1RMDeadlift

Ascending Rep by 2s, 2-4-6-8-10

2 Push Press (53/36kg)

2 Box Jump Overs

2 Toe to Bar


2 Hang Power Clean

-Build to a heavy Double


12mins AMRAP Baby Nicole

200m Run

12 Chin Ups

9 Jan WED

5pm Gymnastics

6pm WL Program

10 Jan THUR

3-3-3-3-3 Back Squats 85%1RM

-No Pause



Satan Whiskers

3 Rounds:

10 Chest to Bar Pull-ups

10 Front Squats (75/50KG)

10 Burpees

10-19mins (work in Teams)

Build to a Heavy:

1 Pausing Front Squat + 1 Front Squat

-Clean from 2 Old 20kg Plate elevation


9min AMRAP

15/11 Calorie Row

8 Dumbbell Hang Power Clean 22.5/15

8 Lateral Burpee o DB

11 Jan FRI

2-2-2-2-2 Deficit Deadlifts 85%1RM

-Mix with Clean and Snatch Grip

-Pause at Mid-Shin and then Engage hammy’s and glutes at mid thigh



8 Hang Power Clean and Jerk 60/40

400m Run

8 Burpee Over Bar


Build to a heavy Complex

1 Power Clean + 2 Hang Power Clean + 3 Front Squats + 4 Push Jerk

DB Performance 7-7.30pm

Rest as Needed



5 Rounds

12 Deadlifts 70/45

9 Hang Power Cleans

6 Push Jerks

Rest As Needed


4 Rounds

8 Rope Pull Ups

5RM Thruster

-Keep adding weight to Thruster until you reach your 5RM.

12 Jan SAT

Kelly Has A Gun

5 Rounds FT

400m Run

15 Push Ups

20 Box Step Overs 22.5/15

30 Wall Balls

-Use 2 24kg Kettlebells if no DBs.