Weightlifting Workshop with Jessica Gordon-Brown is 12-230 on Saturday 23rd March.

BOOK NOW via our website to avoid missing out!



Metcon (No Measure)

12:00 Snatch Warm Up

Warming us up and mobilising our shoulders with the Snatch which will carry over into the Muscle Up work for the Metcon

Also preparing us for the Benchmark workout Amanda (Muscle Ups and Squat Snatches) which we are doing next week.

Metcon (6 Rounds for reps)

EMOM 12:

Odd min | 3 ring muscle-ups

Even min | max shuttle runs

– 1 shuttle = 25 ft down + 25 ft back


Class Metcon

Skill I

Accessory I

Metcon (No Measure)


3 sets:

:20 ring plank hold (right arm)

:20 ring plank hold (left arm)

:20 L-sit hold

10 strict toes-to-bars

For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).

To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.

To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.

Metcon (No Measure)


4 sets:

50-meter farmers carry

20 weighted hip extensions (14/20 lb)

– Rest 1:00-2:00 between sets.

In Accessory – I, go as heavy as possible on the farmers carry. If you really want a challenge, perform the farmers carry with two loaded barbells. Use a weight vest to add load to the hip extensions. The weight should allow you to perform at least 10 hip extensions unbroken.