Wednesday, December 23rd 2015

Wednesday, December 23rd 2015



Row 1000m


Kettlebell Mountain - Do not set weight down until reps are completed

2 sets of:


Kettlebell Swings

Goblet Squats


Movement Prep:

Pass Through x 10

Overhead Walking Lunge + Press – 20m

Cuban Press – 2 x 8-10

Glute Bridge – 1 x 10, 1 x 10 w/barbell on hips

Overhead Squat – 2 x 10



Snatch Balance

5 x 3 – Use weights by feel, but add weight every set. Work on being comfortable receiving the bar in the bottom position and aggressively extending the arms to punch underneath the bar.



Secret Service Snatch Test:

Kettlebell Snatches – 10 minutes for Max Reps


Men use 24kg, Women use 12kg.

Switch hands as often as necessary.

No quitting

With its origins in the prestigious Secret Service selection process, this fitness test is a real gut check. This will provide an accurate picture of ones capacity to repeatedly generate power as well as cardiovascular endurance. Spend plenty of time practicing the KB Snatch and using the hips to generate force rather than pulling with your arms. Give this test everything you have and record your score as we will be re-testing this same protocol in March.