2017, wk52 – S&C


Again, this is a big holiday week for most, this means we are taking it easy. One main day of testing the Deadlift, another with some fun C&J work, and then a “Home” session. If you really need more this week do Simple & Sinister, but honestly, I’d rather see you playing a game with your kids or taking the family on a hike and then out for some hot cocoa.

Session 1

W/U – Dynamic

Part A Sets & Reps: 3-4x

  • 5/5 KBS
  • 3/3 Halo
  • 1 Prying Goblet Squat
  • 3 Hip Bridges
  • 5 Push Up
  • 3 Ring Rows
  • 1 Wall Walk

SKILL – Weighted Ring Dip

Sets & Reps: 5-5-5

Notes: Increase difficulty with each set

Superset with Strength warm up sets

STRENGTH – Deadlift, ME

Sets & Reps: 5-5-3-3-1-1-1

Notes: Perform on the 2:00, increasing weight each set.

  • You are working up to a 1-3 rep max FOR THAT DAY. Hopefully, this will be within 100 to 90% of your 1rm. If you PR call it a day, NO MATTER how early in your session it is!
  • If “not feeling it” substitute sets of 3’s for the 1’s and work to a challenging effort.
  • This may be well below 1-3RM, DO NOT get discouraged, just do the work.


  • 800m Run


  • 5 RFT
  • 10 Push Up
  • 5 Broad Jump


  • 400m Run

Notes: Compare to 17.12.11 C/I W3 MM1 – Mod

Time / Scaling Guide: 9:00 – 15:00

Session 2

W/U – Dynamic

Part A Sets & Reps: Row 2x (200m easy w/ 100m hard)

Part B Sets & Reps: 2-3x

  • 2-3x
  • 5/5 KBS
  • 20′ Lunge
  • 2/2 Windmill
  • 20′ Crawl

SKILL – Clean & Jerk

Sets & Reps: Death By at 55% of 1RM

Notes: With a continuously running clock perform:

  • 1 Clean & Jerk in the first 1 min
  • 2 Clean & Jerks in the second 1 min
  • 3 Clean & Jerks lbs in the third 1 min…
  • Continuing this for as long as you are able.


Sets & Reps:



Sets & Reps: 100 Clusters, 95/65lb

  • 100m Run every 2:00

Notes: n/a

Time / Scaling Guide: n/a

Session 3 – Home

W/U – Dynamic


Part B – 3x

  • 5 Air Squat
  • 5 Push Up
  • 5 Ring Row / Strict Pull Up

Part C – 5:0O

  • TGU, Windmill, or Armbar practice

SKILL – xx

Sets & Reps:



Sets & Reps:



Sets & Reps: 12:00

  • Even Minute:
    • 3 KB/DB Clean, 45/30lb
    • 3 KB/DB Thruster, 45/30lb
  • Odd Minute:
    • 10 Burpee w/ 1ft Touch

Notes: n/a

Time / Scaling Guide: n/a

2017, wk52 – Skill & Self Care

Skill & Self Care


It is the end of the year, that time that lots of us reflect on the past and start thinking about the future. If you didn’t read our blog post “Don’t make Unicorns sad” I suggest you meander through it while you are relaxing this week, then print out your Annual Planner and start looking at 2018.

Take it easy this week, enjoy time with friends and family. Have fun! We’ll see you on the other side of 2017.


SKILL Perform at least 2-3x throughout the week. This can be used in conjunction with your warm-up for both S&C and Running Sessions or on their own during “off days”.

BREATH – Seriously, now is the time (if you haven’t already) to start looking at Breathing as a skill. Start practicing now, it will change your life. The Wim Hof Method is a great way to start.

YouTube Playlist | VIDEO


RUN/TECH Perform as part of your warm-up for Running sessions in conjunction with other Run/Tech drills you’ve been given.

CADENCE – Perform your Cadence homework in place of one of your 30-minute sessions this week.

3x 4:00 of Drills, w/ 6:00 @180 Cadence

YouTube Playlist | PDF


MOBILITY/SELF CARE Spend a minimum of 10:00 a day working on mobility and positioning work. This will help keep you injury free and able to perform. Start looking for and finding little 2-3:00 mobility “snack” during the day if you are finding it hard to dedicate 10-15:00 at one time.

FEET & ANKLES – Get your hooves supple. They are no different than any other parts of your body. They’re built out of bone, muscle, fascia, and all those other bits the rest of your body is made of. Take care of them just like you do your tight hips and shoulders.

YouTube Playlist | VIDEO

12 Day of Christmas

ornamentDon’t forget to share our 2018 Promo with those you love. 12 weeks of training for $20.18 p/4 week* – Merry Christmas!

W/U – Dynamic


  • 5 Burpee
  • 5/5 Lunge
  • 5 Ring Row
  • 20′ Crawl Forward
  • 20′ Crawl Backward

Then perform 2-5 reps of each movement from Conditioning as you set up.

CONDITIONING – 12 Days of Christmas

For Fun:

  • 1 KB Windmill, 24/16kg
  • 2 KB Bent Over Row, 24/16kg
  • 3 KB Thruster, 24/16kg
  • 4 KB Push Press, 24/16kg
  • 5 KB Clean, 24/16kg
  • 6 KB Swing/Russian, 24/16kg
  • 7 Pull Up
  • 8 Toe-to-Bar
  • 9 Box Jump, 24/18′
  • 10 Double Under
  • 11 Burpee
  • 12 SA Overhead Walking Lunge, 24/16kg

Notes: Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

  • All KB movements are Single Arm, ensure you alternate L/R each round, starting with your “weaker” side.
  • This can be performed as a partner session by alternating rounds between Partner A and B, i.e Partner A performs 1, B performs 2-1, A performs 3-2-1, B performs 4-3-2-1…
  • If you perform with a Partner all KB is to be done as L/R

Time / Scaling Guide: RX+: 2x KB, Chest-to-Bar Pull Up, Box Jump 30/24″, Unbroken DU’s, 1ft Touch Burpee

Comment below with time and experience.