January 12, 2020No Comments

Workouts Jan 12 – Jan 18

Cycle 42 Week 2

Monday

A1. Deadlift x 5/4/3

A2. Ring fallout 2 x 10

A3. Pallof twist 2 x 10 r/l

B1. Banded 1/2 kneeling landmine press 2/3 x 8 r/l

B2. Landmine rotation (1/2 kneeling) 2/3 x 8 r/l

B3. FFESS 2/3 x 8 r/l

Cond: 8 mins

Burpee x 8

Slam x 8

Sit up x 8

Ring row x 8

Tuesday

Inchworm w/ push up 2 x 6

S/L RDL (dbl KB) 2 x 6 r/l

Chins 2 x 6 (tempo/pause if possible)

A1. Push press 3 x 5

A2. KB Step up 2/3 x 5 r/l

A3. (Weighted O/H) Hollow hold 2 x 30s

Cond: 3 min round X 3 rest 60s between rounds

KB C+Px 10 (alternating)

Hanging leg raise x 10

Jump Lunge x 10 r/l

Wednesday

A. 4 rounds

Push Press x 5

Box Jump x 5

Pause Front Squat x 5

Chins/Row x 5/10

BB Reverse Lunge x 5 r/l

KB Swing x 10

B1. KB Push Pulls 2 x 10

B2. Plate Crunch 2 x 10

B3. Ring body saw 2 x 10

Cond: Stay for 3 bouts: 20/10

Ropes/ Jump Lunge/ Hanging leg raise/ Rot slam

Thursday

Pause Bear crawl 2 x 2 widths (forward + reverse)

Reverse crunch 2 x 10

1/2 kneeling plate chop 2 x 10 r/l

A1. Bench x 5/10/15

A2. KB Reverse Lunge w/ pulse 2/3 x 6 r/l

A3. Pull ups 2/3 x max

Cond: 3 min round X 3 rest 60s between rounds

KB Snatch x 5 r/l

Push up x 8

Jump Squat x 8

Friday

TGU warm up – light weight/no weight – alternating for 5 mins

A1. Forward Lunge 3 x 5 r/l

A2. Wall Handstand hold 2 x 20-30s

A3. Banded plank rot 2 x 8 r/l

B1. BO Row 3 x 10 (pause)

B2. Ring Row x 10

B3. Ring dips 3 x 10 /BW max

B4. Push up 3 x 10

EMOM: 10

BB Push press x 5

BB Jump Squat x 5

Burpee x 2

January 5, 2020No Comments

Workouts Jan 6 – Jan 11

Cycle 42 Week 1

Monday

A. 4 rounds

Push Press x 5

Box Jump x 5

Pause Front Squat x 5

Chins/Row x 5/10

BB Reverse Lunge x 5 r/l

KB Swing x 10

B1. KB Push Pulls 2 x 10

B2. Plate Crunch 2 x 10

B3. Ring body saw 2 x 10

Cond: Stay for 4 bouts: 20/10

Ropes/ Jump Lunge/ Hanging leg raise/ Rot slam

Tuesday

Pause Bear crawl 2 x 2 widths (forward + reverse)

Reverse crunch 2 x 10

1/2 kneeling plate chop 2 x 10 r/l

A1. Bench x 5/10/15

A2. KB Reverse Lunge w/ pulse 2/3 x 6 r/l

A3. Pull ups 2/3 x max

Cond: 3 min round X 3 rest 60s between rounds

KB Snatch x 5 r/l

Push up x 8

Jump Squat x 8

Wednesday

A1. Deadlift x 5/4/3

A2. Ring fallout 2 x 10

A3. Pallof twist 2 x 10 r/l

B1. Banded 1/2 kneeling landmine press 2/3 x 8 r/l

B2. Landmine rotation (1/2 kneeling) 2/3 x 8 r/l

B3. FFESS 2/3 x 8 r/l

Cond: 8 mins

Burpee x 8

Slam x 8

Sit up x 8

Ring row x 8

Thursday

Inchworm w/ push up 2 x 6

S/L RDL (dbl KB) 2 x 6 r/l

Chins 2 x 6 (tempo/pause if possible)

A1. Push press 3 x 5

A2. KB Step up 2/3 x 5 r/l

A3. (Weighted O/H) Hollow hold 2 x 30s

Cond: 3 min round X 3 rest 60s between rounds

KB C+Px 10 (alternating)

Hanging leg raise x 10

Jump Lunge x 10 r/l

Friday

TGU warm up – light weight/no weight – alternating for 5 mins

A1. Forward Lunge 3 x 5 r/l

A2. Wall Handstand hold 2 x 20-30s

A3. Banded plank rot 2 x 8 r/l

B1. BO Row 3 x 10 (pause)

B2. Ring Row x 10

B3. Ring dips 3 x 10 /BW max

B4. Push up 3 x 10

EMOM: 10

BB Push press x 5

BB Jump Squat x 5

Burpee x 2

December 13, 2019No Comments

Workouts – Pre X-mass Week

Pre X-mas week/ Potential new 6 week programme

Monday

A. 4 rounds

Push Press x 5

Box Jump x 5

Pause Front Squat x 5

Chins/Row x 5/10

BB Reverse Lunge x 5 r/l

KB Swing x 10

B1. KB Push Pulls 2 x 10

B2. Plate Crunch 2 x 10

B3. Ring body saw 2 x 10

Cond: Stay for 4 bouts: 20/10

Ropes/ Jump Lunge/ Hanging leg raise/ Rot slam

Tuesday

Pause Bear crawl 2 x 2 widths (forward + reverse)

Reverse crunch 2 x 10

1/2 kneeling plate chop 2 x 10 r/l

A1. Bench x 5/10/15

A2. KB Reverse Lunge w/ pulse 3 x 6 r/l

A3. Pull ups 3 x max

Cond: 3 min round X 3 rest 60s between rounds

KB Snatch x 5 r/l

Push up x 8

Jump Squat x 8

Wednesday

A1. Deadlift x 5/4/3

A2. Ring fallout 2 x 10

A3. Pallof twist 2 x 10 r/l

B1. Banded 1/2 kneeling landmine press 3 x 8 r/l

B2. Landmine rotation (1/2 kneeling) 3 x 8 r/l

B3. FFESS 3 x 8 r/l

Cond: 8 mins

Burpee x 8

Slam x 8

Sit up x 8

Ring row x 8

Thursday

Inchworm w/ push up 2 x 6

S/L RDL (dbl KB) 2 x 6 r/l

Chins 2 x 6 (tempo/pause if possible)

A1. Push press 3 x 5

A2. KB Step up 3 x 5 r/l

A3. (Weighted O/H) Hollow hold 2 x 30s

Cond: 3 min round X 3 rest 60s between rounds

KB C+Px 10 (alternating)

Hanging leg raise x 10

Jump Lunge x 10 r/l

Friday

TGU warm up – light weight/no weight – alternating for 5 mins

A1. BB Forward Lunge 3 x 5 r/l

A2. Wall Handstand hold 2 x 20-30s

A3. Banded plank rot 2 x 8 r/l

B1. BO Row 3 x 10 (pause)

B2. Ring Row x 10

B3. Ring dips 3 x 10 /BW max

B4. Push up 3 x 10

EMOM: 10

BB Push press x 5

BB Jump Squat x 5

Burpee x 3-5

December 8, 2019No Comments

Test week Pre Xmas 2019

Test week Pre Cycle 42

Monday

1a Back Squat 1RM

2a Max effort Push ups

2b Chins in 60s

3a KB Swing 2 x 20

3b Hanging Leg Raises 2 x 10

3c Ring rollout 2 x 8

3d Inchworm w/ press 2 x 6

Cond: 8mins Ascending ladder

Hand Release Pushups

Slams

Sit Ups

Jump Lunge

Tuesday

1a Bench Press 1RM

2a BB BO Row 3 x 10

2b KB Split squat 3 x 10 r/l

2c Hollow Hold/Rocks  3 x 30s

Cond: 3min AMRAP – 3 Rounds

2 Burpees

5 Pushups

7 KB Clean

10 Wallballs

60s rest between rounds

Wednesday

1a Deadlift 1RM

2a Strict Press 5 RM

2b F/E Ring rows 3 x 8

3a Deadbugs 2 x 16

3b Russian Twist & Press 2 x 8

Cond: Circuit 45s/15s x 2 Rounds

Ring Plank

Ropes

Slams

Jump Lunges

Ring Mountain Climbers

Thursday

1a TGU 1RM

2a RFESS 3 x 5e/s

2b Chins 1RM

3a Jammer Press 3 x 10e/s

3b Side Plank Rotations 3 x 10e/s

Cond: 5 rounds

1 min Man-makers

Alt between 30s plank / 30s wallsit

Friday

1a Front Squat 20RM + FS 2 x 5

1b KB Jump squat 3 x 5

2a Push Press 1RM

3a KB SA row 3 x 10e/s

3b SL FE Glute Bridge 3 x 12e/s

Upper body/core circuit: 10 mins

Push up x 10

Ring Body Saw x 10

KB Pullthroughs x 10

UH grip ring rows x 10

Rest 30s

60s burpees

December 2, 2019No Comments

Final Week of cycle 02/12 – 07/12

Cycle 41 Week 6

One of the main features of this new 6 week training cycle is the re-introduction of a progressively loaded 20 rep squat routine. However, this time it will be in the form of the front squat. This will be programmed in at the start of the session 3 times per week (mon,wed,fri). If members are not in on any of those days, there will be an option to complete it on Tuesdays and Thursdays at some point throughout the programmed session.

We will also be introducing a power based, core based and TGU based warm-up as staples throughout the 6 weeks.

Things that are making a return this cycle are the likes of the timed BB reverse lunges, KB snatches, BB good mornings and wall walks to name but a few.

This program leads us nicely into mid-December and so is a great time to get some quality training in before the festive season.

Really like the look of this one folks so have at it and let’s finish off this year with a solid 6 weeks of structured training.

Monday S&C

Core circuit: 2 Rounds

Floor Wipers x 16

Plank Shoulder Walkouts x 8

SL Feet Elevated Glute Bridge x 10 e/s

1a. Front Squat 20rep - starting @ 50-60% 1 rm

2a Deadlift 5/3/1/1 or 4x5

2b KB Snatch + SA Press 3 x 5+5e/s

2c Chins 3 x 3

Cond:

4min AMRAP

10 Slams

5 KB Clean & Press e/s

10 Squat Jumps

90s rest

4min AMRAP

15 squats

10 Jump Lunges

5-10 pushups

Tuesday S&C

A1. Pause Bench Press 4x6

A2. SL RDL 3 x 5e/s – double KB

B1. (Elevated Feet) Ring Rows 3x10

B2. Band Resisted KB Swing 3x10

B3. Plate Crunches 3x10 

Conditioning: 

BB Complex 5 rounds:

5 RDL’s

5 BO Rows

5 Hang Cleans

5 Push Press

5 Squats

5 Burpees over the bar 

Wednesday S&C

Power 1:

BB Jump Squats 3 x 3

Split squat jumps 3 x 5e/s

Slam + side toss 3 x 5 + 5

1a. Front Squat 20rep - starting @ 50-60% 1 rm

2a. Tempo Back squat 3 x 5-5s hold

2b. Ring Pushups 3 x 8

2c. SA KB Row 3 x 8e/s

Cond - 10mins: 2 min rounds

60s manmakers 20s rest 20s burpee 20s rest

Thursday S&C

A1. Push Press 3x5

A2. Side Plank variations 3 x 30s e/s 

B1. BB Rev Lunge 90s on/90s off, 60s on/60s off, 30s on/30s off

C1. Pull ups 2/4/6

C2. Walk Walks 2x3 

Conditioning EMOM 8 rounds

8 Wallballs

8 Slams

8 Hanging Knee Raises 

Friday S&C

TGU 4/3/2 e/s

1a Front Squat 20rep - starting @ 50-60% 1 rm

2a BB Good Mornings 3 x 8

2b KB SA Incline Chest Press 3 x 8e/s

3a Walking Lunges 3 x 10 pause + 10 normal

3b Tempo Ring Jacknifes 3 x 10

Cond:

15 Burpees

5 Rounds:

15 Squat Jumps

1 TGU r/l

15 burpees

November 22, 2019No Comments

Week 5 Nov 25 – 30

Cycle 41 Week 5

One of the main features of this new 6 week training cycle is the re-introduction of a progressively loaded 20 rep squat routine. However, this time it will be in the form of the front squat. This will be programmed in at the start of the session 3 times per week (mon,wed,fri). If members are not in on any of those days, there will be an option to complete it on Tuesdays and Thursdays at some point throughout the programmed session.

We will also be introducing a power based, core based and TGU based warm-up as staples throughout the 6 weeks.

Things that are making a return this cycle are the likes of the timed BB reverse lunges, KB snatches, BB good mornings and wall walks to name but a few.

This program leads us nicely into mid-December and so is a great time to get some quality training in before the festive season.

Really like the look of this one folks so have at it and let’s finish off this year with a solid 6 weeks of structured training.

Monday S&C

Power 1:

BB Jump Squats 3 x 3

Split squat jumps 3 x 5e/s

Slam + side toss 3 x 3 + 3

1a. Front Squat 20rep - starting @ 50-60% 1 rm

2a. Tempo Back squat 3 x 5-5s hold

2b. Ring Pushups 3 x 8

2c. SA KB Row 3 x 8e/s

10mins: Alternating minutes

Alt KB Manmaker with squat/ lunge x 60s

Burpee between 20-40s of opposite minute

Tuesday S&C

A1. Push Press 3x5

A2. Side Plank variations 3 x 30s e/s 

B1. BB Rev Lunge 90s on/90s off, 60s on/60s off, 30s on/30s off

C1. Pull ups 2/4/6

C2. Walk Walks 2x3 

Conditioning EMOM 8 rounds

8 Wallballs

8 Slams

8 Hanging Knee Raises 

Wednesday S&C

Core circuit: 2 Rounds

Floor Wipers x 16

Plank Shoulder Walkouts x 8

SL Feet Elevated Glute Bridge x 10 e/s

1a. Front Squat 20rep - starting @ 50-60% 1 rm

2a Deadlift 5/3/1/1 or 4x5

2b KB Snatch + SA Press 3 x 5+5e/s

2c Chins 3 x 3

Cond:

4min AMRAP

10 Slams

5 KB Clean & Press e/s

10 Squat Jumps

90s rest

4min AMRAP

15 squats

10 Jump Lunges

5 pushups

Thursday S&C

A1. Pause Bench Press 4x5

A2. SL RDL 3 x 5e/s – double KB

B1. (Elevated Feet) Ring Rows 3x10

B2. Band Resisted KB Swing 3x10

B3. Plate Crunches 3x10 

Conditioning: 

BB Complex 5 rounds:

5 RDL’s

5 BO Rows

5 Hang Cleans

5 Push Press

5 Squats

5 Burpees over the bar 

Friday S&C

TGU 4/3/2 e/s

1a Front Squat 20rep - starting @ 50-60% 1 rm

2a BB Good Mornings 3 x 8

2b KB SA Incline Chest Press 3 x 8e/s

3a Walking Lunges 3 x 10 pause + 10 normal

3b Tempo Ring Jacknifes 3 x 10

Cond:

15 Burpees

5 Rounds:

15 KB Swings

1 TGU r/l

15 burpees

November 17, 2019No Comments

Workouts Nov 18th to 23rd

Cycle 41 Week 4

One of the main features of this new 6 week training cycle is the re-introduction of a progressively loaded 20 rep squat routine. However, this time it will be in the form of the front squat. This will be programmed in at the start of the session 3 times per week (mon,wed,fri). If members are not in on any of those days, there will be an option to complete it on Tuesdays and Thursdays at some point throughout the programmed session.

We will also be introducing a power based, core based and TGU based warm-up as staples throughout the 6 weeks.

Things that are making a return this cycle are the likes of the timed BB reverse lunges, KB snatches, BB good mornings and wall walks to name but a few.

This program leads us nicely into mid-December and so is a great time to get some quality training in before the festive season.

Really like the look of this one folks so have at it and let’s finish off this year with a solid 6 weeks of structured training.

Monday S&C

Core circuit: 2 Rounds

Floor Wipers x 16

Plank Shoulder Walkouts x 8

SL Feet Elevated Glute Bridge x 10 e/s

1a. Front Squat 20rep - starting @ 50-60% 1 rm

2a Deadlift 5/3/1/1 or 4x5

2b KB Snatch + SA Press 3 x 5+5e/s

2c Chins 3 x 3

Cond:

4min AMRAP

10 Slams

5 KB Clean & Press e/s

10 Squat Jumps

90s rest

4min AMRAP

15 squats

10 Jump Lunges

5-10 pushups

Tuesday S&C

A1. Pause Bench Press 4x6

A2. SL RDL 3 x 5e/s – double KB

B1. (Elevated Feet) Ring Rows 3x10

B2. Band Resisted KB Swing 3x10

B3. Plate Crunches 3x10 

Conditioning: 

BB Complex 5 rounds:

5 RDL’s

5 BO Rows

5 Hang Cleans

5 Push Press

5 Squats

5 Burpees over the bar 

Wednesday S&C

Power 1:

BB Jump Squats 3 x 3

Split squat jumps 3 x 5e/s

Slam + side toss 3 x 5 + 5

1a. Front Squat 20rep - starting @ 50-60% 1 rm

2a. Tempo Back squat 3 x 5-5s hold

2b. Ring Pushups 3 x 8

2c. SA KB Row 3 x 8e/s

Cond - 10mins: Partner KB Man Makers- rest 4:30-5:30

1 with squat + 1 with lunge

2 with squat + 2 with lunge

Thursday S&C

A1. Push Press 3x5

A2. Side Plank variations 3 x 30s e/s 

B1. BB Rev Lunge 90s on/90s off, 60s on/60s off, 30s on/30s off

C1. Pull ups 2/4/6

C2. Walk Walks 2x3 

Conditioning EMOM 8 rounds

8 Wallballs

8 Slams

8 Hanging Knee Raises 

Friday S&C

TGU 4/3/2 e/s

1a Front Squat 20rep - starting @ 50-60% 1 rm

2a BB Good Mornings 3 x 8

2b KB SA Incline Chest Press 3 x 8e/s

3a Walking Lunges 3 x 10 pause + 10 normal

3b Tempo Ring Jacknifes 3 x 10

Cond:

15 Burpees

5 Rounds:

15 Squat Jumps

1 TGU r/l

15 burpees

November 9, 2019No Comments

Cycle 42 Week 3

Cycle 41 Week 3

One of the main features of this new 6 week training cycle is the re-introduction of a progressively loaded 20 rep squat routine.  However, this time it will be in the form of the front squat. This will be programmed in at the start of the session 3 times per week (mon,wed,fri). If members are not in on any of those days, there will be an option to complete it on Tuesdays and Thursdays at some point throughout the programmed session.

We will also be introducing a power based, core based and TGU based warm-up as staples throughout the 6 weeks.

Things that are making a return this cycle are the likes of the timed BB reverse lunges, KB snatches, BB good mornings and wall walks to name but a few.

This program leads us nicely into mid-December and so is a great time to get some quality training in before the festive season.

Really like the look of this one folks so have at it and let’s finish off this year with a solid 6 weeks of structured training.

Monday S&C

Power 1:

BB Jump Squats 3 x 3

Split squat jumps 3 x 5e/s

Slam + side toss 3 x 5 + 5

1a. Front Squat 20rep - starting @ 50-60% 1 rm

2a. Tempo Back squat 3 x 5-5s hold

2b. Ring Pushups 3 x 8

2c. SA KB Row 3 x 8e/s

Cond: 10mins KB Man Makers – 60s rest 4-5min

1 with squat + 1 with lunge

2 with squat + 2 with lunge and so on until rest and then repeat

Tuesday S&C

A1. Push Press 3x5

A2. Side Plank variations 3 x 30s e/s 

B1. BB Rev Lunge 90s on/90s off, 60s on/60s off, 30s on/30s off

C1. Pull ups 2/4/6

C2. Walk Walks 2x3 

Conditioning EMOM 8 rounds

8 Wallballs

8 Slams

8 Hanging Knee Raises 

Wednesday S&C

Core circuit: 2 Rounds

Floor Wipers x 16

Plank Shoulder Walkouts x 8

SL Feet Elevated Glute Bridge x 10 e/s

1a. Front Squat 20rep - starting @ 50-60% 1 rm

2a Deadlift 5/3/1/1 or 4x5

2b KB Snatch + SA Press 3 x 5+5e/s

2c Chins 3 x 3

Cond:

4min AMRAP

10 Slams

5 KB Clean & Press e/s

10 Squat Jumps

90s rest

4min AMRAP

15 squats

10 Jump Lunges

5-10 pushups

Thursday S&C

A1. Pause Bench Press 4x6

A2. SL RDL 3 x 5e/s – double KB

B1. (Elevated Feet) Ring Rows 3x10

B2. Band Resisted KB Swing 3x10

B3. Plate Crunches 3x10 

Conditioning: 

BB Complex 5 rounds:

5 RDL’s

5 BO Rows

5 Hang Cleans

5 Push Press

5 Squats

5 Burpees over the bar 

Friday S&C

TGU 4/3/2 e/s

1a Front Squat 20rep - starting @ 50-60% 1 rm

2a BB Good Mornings 3 x 8

2b KB SA Incline Chest Press 3 x 8e/s

3a Walking Lunges 3 x 10 pause + 10 normal

3b Tempo Ring Jacknifes 3 x 10

Cond:

15 Burpees

5 Rounds:

15 Squat Jumps

1 TGU r/l

15 burpees

November 1, 2019No Comments

Workouts Nov 4th – 9th

Cycle 41 Week 2

One of the main features of this new 6 week training cycle is the re-introduction of a progressively loaded 20 rep squat routine. However, this time it will be in the form of the front squat. This will be programmed in at the start of the session 3 times per week (mon,wed,fri). If members are not in on any of those days, there will be an option to complete it on Tuesdays and Thursdays at some point throughout the programmed session.

We will also be introducing a power based, core based and TGU based warm-up as staples throughout the 6 weeks.

Things that are making a return this cycle are the likes of the timed BB reverse lunges, KB snatches, BB good mornings and wall walks to name but a few.

This program leads us nicely into mid-December and so is a great time to get some quality training in before the festive season.

Really like the look of this one folks so have at it and let’s finish off this year with a solid 6 weeks of structured training.

Monday S&C

Power 1:

BB Jump Squats 3 x 3

Split squat jumps 3 x 5e/s

Slam + side toss 3 x 5 + 5

1a. Front Squat 20rep - starting @ 50-60% 1 rm

2a. Tempo Back squat 3 x 5-5s hold

2b. Ring Pushups 3 x 8

2c. SA KB Row 3 x 8e/s

10mins: KB Man Makers – 60s rest 4.30 - 5.30min

1 with squat + 1 with lunge

2 with squat + 2 with lunge and so on until 10 mins up

Tuesday S&C

A1. Push Press 3x5

A2. Side Plank variations 3 x 30s e/s 

B1. BB Rev Lunge 90s on/90s off, 60s on/60s off, 30s on/30s off

C1. Pull ups 2/4/6

C2. Walk Walks 2x3 

Conditioning EMOM 8 rounds

8 Wallballs

8 Slams

8 Hanging Knee Raises 

Wednesday S&C

Core circuit: 2 Rounds

Floor Wipers x 16

Plank Shoulder Walkouts x 8

SL Feet Elevated Glute Bridge x 10 e/s

1a. Front Squat 20rep - starting @ 50-60% 1 rm

2a Deadlift 5/3/1/1 or 4x5

2b KB Snatch + SA Press 3 x 5+5e/s

2c Chins 3 x 3

Cond:

4min AMRAP

10 Slams

5 KB Clean & Press e/s

10 Squat Jumps

90s rest

4min AMRAP

15 squats

10 Jump Lunges

5 pushups

Thursday S&C

A1. Pause Bench Press 4x6

A2. SL RDL 3 x 5e/s – double KB

B1. (Elevated Feet) Ring Rows 3x10

B2. Band Resisted KB Swing 3x10

B3. Plate Crunches 3x10 

Conditioning: 

BB Complex 5 rounds:

5 RDL’s

5 BO Rows

5 Hang Cleans

5 Push Press

5 Squats

5 Burpees over the bar 

Friday S&C

TGU 4/3/2 e/s

1a Front Squat 20rep - starting @ 50-60% 1 rm

2a BB Good Mornings 3 x 8

2b KB SA Incline Chest Press 3 x 8e/s

3a Walking Lunges 3 x 10 pause + 10 normal

3b Tempo Ring Jacknifes 3 x 10

Cond:

15 Burpees

5 Rounds:

15 Wallballs

1 TGU r/l

15 burpees

October 25, 2019No Comments

Cycle 41 week 1

Cycle 41 Week 1

One of the main features of this new 6 week training cycle is the re-introduction of a progressively loaded 20 rep squat routine.  However, this time it will be in the form of the front squat. This will be programmed in at the start of the session 3 times per week (mon,wed,fri). If members are not in on any of those days, there will be an option to complete it on Tuesdays and Thursdays at some point throughout the programmed session.

We will also be introducing a power based, core based and TGU based warm-up as staples throughout the 6 weeks.

Things that are making a return this cycle are the likes of the timed BB reverse lunges, KB snatches, BB good mornings and wall walks to name but a few.

This program leads us nicely into mid-December and so is a great time to get some quality training in before the festive season.

Really like the look of this one folks so have at it and let’s finish off this year with a solid 6 weeks of structured training.

Monday S&C

Power 1:

BB Jump Squats 3 x 3

Split squat jumps 3 x 5e/s

Slam + side toss 3 x 5 + 5

1a. Front Squat 20rep - starting @ 50-60% 1 rm

2a. Tempo Back squat 3 x 5-5s hold

2b. Ring Pushups 3 x 8

2c. SA KB Row 3 x 8e/s

10mins: KB Man Makers

1 with squat + 1 with lunge

2 with squat + 2 with lunge and so on until 10 mins up

Tuesday S&C

A1. Pause Bench Press 4x6

A2. SL RDL 3 x 5e/s – double KB

B1. (Elevated Feet) Ring Rows 3x10

B2. Band Resisted KB Swing 3x10

B3. Plate Crunches 3x10 

Conditioning: 

BB Complex 5 rounds:

5 RDL’s

5 BO Rows

5 Hang Cleans

5 Push Press

5 Squats

5 Burpees over the bar 

Wednesday S&C

Core circuit: 2 Rounds

Floor Wipers x 16

Plank Shoulder Walkouts x 8

SL Feet Elevated Glute Bridge x 10 e/s

1a. Front Squat 20rep - starting @ 50-60% 1 rm

2a Deadlift 5/3/1/1 or 4x5

2b KB Snatch + SA Press 3 x 5+5e/s

2c Chins 3 x 3

Cond:

4min AMRAP

10 Slams

5 KB Clean & Press e/s

10 Squat Jumps

90s rest

4min AMRAP

15 squats

10 Jump Lunges

5 pushups

Thursday S&C

A1. Push Press 3x5

A2. Side Plank variations 3 x 30s e/s 

B1. BB Rev Lunge 90s on/90s off, 60s on/60s off, 30s on/30s off

C1. Pull ups 2/4/6

C2. Walk Walks 2x3

Conditioning EMOM 8 rounds

8 Wallballs

8 Slams

8 Hanging Knee Raises 

Friday S&C

TGU 4/3/2 e/s

1a Front Squat 20rep - starting @ 50-60% 1 rm

2a BB Good Mornings 3 x 8

2b KB SA Incline Chest Press 3 x 8e/s

3a Walking Lunges 3 x 10 pause + 10 normal

3b Tempo Ring Jacknifes 3 x 10

Cond:

15 Burpees

5 Rounds:

15 Wallballs

1 TGU r/l

15 burpees