Press 2 x 8 – ALL sets at 85% of your 1 Rep Max or build to a challenging weight.


Back Squat 1 x 20 – Start weight is 50% 1RM or Bodyweight whichever is lighter.
Look to add 2.5 to 5kg each time you do this.



10 min AMRAP
10 KB Snatch 24/16kg
10 KTE
10 Ring Dips

10 min AMRAP
10 1 Arm KB Swing 24/16kg
10 Sit Ups
10 Dips


Tips to Excite your Morning Cup of Joe

Many of us live with a wonderful caffeine addiction that is satisfied every morning when we wake up simply because we get to have our little slice of coffee heaven. When you go into your favorite coffee shop, it can be a challenge to ignore all of those calorie dense, dessert-like options. Between the lattes and frappuccinos, there are a very large number of sugar-filled coffee drink options.