Strength & Conditioning


Front Squat 2 x 5 @ 80%

or Strict Press 2 x 8 @ 76%

Core strengthening circuit


For time CAP 6:
Calorie row (ladies 18-12-6
Over erg burpees

3 min rest

For time CAP 6:
Box Jumps
Press press 50/35k (Rx+ 65/45k)
And yes push press.

Stuart competes on the international triathlon stage

Congratulations to Stuart who was competing at the triathlon world championships in the 40-44 age group this week.

The race involved a 1k sea swim, 29k tough, technical mountain bike and hot, hilly 10k run.

On top of the physical endurance challenge Stuart had to deal with a swarm of jellyfish stinging his face during the swim!

This was Stuart’s first race at the world level and he finished in 17th in his age group.




Front Squat 2 x 5 @ 76%

or Deadlift 1 x 8 @ 80%

Gymnastic skills

Strict pull up progressions


‘The Chief’

5 x 3 min amraps:
1 min rest after each

3 Power cleans 60/40k
6 Push ups
9 Air squats


Looking after your shins

This week we move onto week 3 of our strength cycle.  The loading will be increasing and the reps are coming down… a little bit…

Today we are going to be looking at double unders.  This is an area where we want you to be cautious…  Shin splints happen when you suddenly increase your level of impact activity – this doesn’t mean that you are unfit!  It can happen when you start hitting intensity and volume on new movements – like double unders!

If you have pain in your shins we want you to back off impact work totally for a few weeks – that means running, box jumps, burpees and skipping.  All these movements can be scaled back to reduce impact on your shins without affecting your conditioning – enjoy some assault bike or rowing instead of running, step ups and down ups instead of box jumps and burpees.

Shin splints are super annoying – they hurt a bit but you think that it will be ok and keep going.  Trust me – Scott and I have both tested this… it won’t be ok!  Back off early and you’ll be back to full movements in no time – keep hammering away and you’ll end up taking 4-6 months of no impact to get them back to normal.

So, in full Captain Sensible mode…

Skill and conditioning

“Flight Simulator”

For time, CAP 10:
Double unders

Your coach will help you to scale the reps to an achievable scheme for your current skill level.

Or, low-impact option:

10 rounds of 30s work:30s rest rower or assault bike

Gymnastics skills

3x max strict pullups/knee pulls/c2b/strict muscle ups


Front squat 2×5@ 76%


Strict Press 2×8@ 73%


For time CAP 5:

KB swings 24/16kg
Shoulder to overhead 60/40kg

Power snatch

Skill and technique

Power snatch


For time CAP 25:

3 rounds:
10 toes to bar
10 bar over burpees
10 power snatches 40/30k

200m run, straight into…

2 rounds:
10 toes to bar
10 bar over burpees
10 power snatches 50/35k

200m run, straight into…

1 round:
10 toes to bar
10 bar over burpees
10 power snatch 60/40k

Tribal Clash Weekend

Today Mike, Syvonne, Leah, Crystal and coaches Aaron and James start the Tribal Clash weekend. Two days of gruelling events with running, swimming, carrying huge worms, rope climbing just to name a few. Good luck to Team Blackwater.


For time CAP 40:

10 handstand pushups
15 deadlifts 110/80kg
25 box jumps 30/24″
50 pullups
100 wall balls 9/6kg
200 double unders
400m plate run 20/10kg

Become the most awesome version of you.

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