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  • Writer's pictureFreya Britton

Example Programming from Head Coach, Luke

Updated: Oct 8, 2020

Check out an example session from each of our classes.

Move Forward Class

Warm-Up: 60 seconds machine work 20 plate hops 20 plate ground to overhead 60 seconds machine work 20 air squats 20 alternating dumbbell snatches

Two x 9-Minute workouts 9 Minute AMRAP (Teams of 3) 2, 4, 6, 8, 10…. Synchro dumbbell snatches Synchro hops over the dumbbell (One person accumulating max calories on a machine throughout) Rest 4 minutes 9 Minute AMRAP (Teams of 3) 30 synchro plate ground to overhead 20 synchro plate goblet squats 10 synchro down-ups

More on our Move Forward classes


Functional Fitness Class

Warm Up - Barbell Complex

2 rounds

5 deadlifts

5 clean pulls

5 muscle cleans

5 power cleans

5 front squats

5 hang squat cleans

Round 1: Empty Barbell

Round 2: Light Loading


In a 15 minute window:

Establish a heavy 3 position clean

1 high hang clean

1 hang clean

1 squat clean


4 sets:

3 Minute AMRAP

5 hang squat cleans 60/42.5kg

30 double unders

10 pistols

2 minutes rest between AMRAPs

More on our Functional Fitness classes



Handstand Push Up Development Cycle

Warm Up

3 sets

30 second overhead lat stretch on wall

30 second PVC strict press

30 second wall walks

60 seconds rest


3 attempts

Max wall facing handstand hold (up to 80% effort)

1 minute rest between attempts

(Each effort should be repeatable)


5 sets

10 dual dumbbell strict press

5-8 negative handstand push ups

(If confident, you can kip back up between handstand push up reps, or come down from the wall to reset between reps)

2 minutes rest between sets

More on our Gymnastics speciality class



Snatch Pull Development Cycle

Warm Up

5 good mornings

5 snatch deadlifts

5 snatch pulls

5 muscle snatch

5 power snatch

5 overhead squats

Round 1: Empty barbell

Round 2: Light loading


Snatch Pulls:

Perform 5 sets of 3 eccentric snatch pulls at 100% Snatch 1RM

(5 second eccentric lowering of the bar)

2 minute rest between sets


Power Snatch:

Every 30 seconds for 10 rounds

1 power snatch at 72% (2 second pause at the knee)

Rest 2 minutes

Every 30 seconds for 10 rounds

1 power snatch at 80%

More on our Weightlifting speciality class



Row/Ski Lactate Threshold Development Cycle Warm Up 3 sets 30 seconds machine work at an easy pace 10 alternating lunges 10 down ups

Skill 3 sets 30 second machine work at moderate pace 15 second machine work at hard pace 30 seconds rest

Workout 2 rounds

4 sets 300m row/ski at 2km pace minus 4 seconds 60 seconds rest

Rest 3 minutes upon completion of the 4 sets 1 set 1,000m row/ski at 5km pace Rest 4 minutes between rounds

More on our Conditioning speciality class

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