Week 3

 

This new 6 week cycle we are going to re-incorporate the turkish get up, increase single leg work and work on improving the power clean.

 

We will introduce a 20 RM back squat programme in which members will try to increase the weight of their 20 rep back squat by performing 2 sessions each week, for one single set, and increase the weight by 2.5 kg each session.

 

For one session of the week we will be doing 2 higher intensity pieces with the following day being more strength focused. One day will be focused towards improving Kettlebell work.

 

As always, re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.

 

Monday

 

i Turkish Get Up 3 x 2 r/l

 

A1. BB Rev Lunge 3 x 6

A2. Chins 3 x 6

 

B1. BB BO Row 3 x 10

B2. Ring Dips/ Tempo push ups + max hold 3 x 10

 

Cond:

1 Hill Run

 

4 Rounds:

1 Turkish Get Up r/l

10 Jump Lunges

5 Pushups

5 Chins/Ring Rows

 

1 Hill run

 

Tuesday

 

i 20 Rep Back Squat @ approx 60% 3RM

 

A1. Push Press 3 x 6

A2. Russian Twists 3 x 20

 

B1. Power Clean – 3 every 90s for 6 rounds

 

Cond:

8 min AMRAP

10 SA KB Thruster r + l

10 Sit ups

add a burpee every round

 

 

Wednesday

 

A1. Sumo Deadlift 3 x 6

A2. Plate Chop 3 x 6 r/l

A3. Pallof Twist 3 x 12 r/l

 

Cond:

 

40 Wallballs

30 KB Swings

20 Plate GTOH

10 Hanging Knee raises

5 Burpees

Repeat in reverse order

 

Plus - circuit 40/20

Ring Jacknifes

Ring Plank

Lunges

Slams

Spiderman Plank

Bar Hang

Squat

 

Thursday

 

i 20 Rep Back Squat @ approx 60% 3RM (add 2.5 kg from last effort)

 

A1. KB Snatch 3 x 6 r/l

A2. Ring Pull ups / Rows 3 x Close to max but no fail

 

B1. KB Clean + S/A Press 3 x 6

B2. Reverse crunch 3 x 10

 

C1. KB Swing 3 x 15

C2. Inchworm 3 x 5

 

Upper body/core circuit: 10 mins

SA KB Chest Press x 10 r/l

Ring Body Saw x 10

Landmine x 10 total

Lat Raises x 10

 

 

Friday

 

A1. FR KB Step ups 3 x 6 r/l

A2. Box Jump 3 x 5

 

B1. Strict Press 3 x 6

B2. S/A KB Row 3 x 10 r/l

B3. Glute Bridge + Squeeze 3 x 10 + 4 sec

 

Cond: Partner

30 slams – you go I go

3 rounds:

5 Plank Walkouts each

10 KB Swing each

15 Jump Squats each

30 slams – you go I go

 

 

 

Week 2

This new 6 week cycle we are going to re-incorporate the turkish get up, increase single leg work and work on improving the power clean.

We will introduce a 20 RM back squat programme in which members will try to increase the weight of their 20 rep back squat by performing 2 sessions each week, for one single set, and increase the weight by 2.5 kg each session.

For one session of the week we will be doing 2 higher intensity pieces with the following day being more strength focused. One day will be focused towards improving Kettlebell work.

As always, re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.

Tuesday

i 20 Rep Back Squat @ approx 60% 3RM

A1. Push Press 3 x 6

A2. Hollow Hold + V – Sits 3 x 20s + 10

B1. Power Clean – 3 every 90s for 6 rounds

Cond:

2 Hill runs

5 Rounds:

5 Pushups

5 Ring Rows/Chins

5 Jump Squats

5 Sit Ups

1 Hill Run

Wednesday

A1. Sumo Deadlift 3 x 6

A2. Side Plank Crunch 3 x 10 r/l

A3. S/A KB Carry 3 x 2L r/l

Cond:

40 Wallballs

30 KB Swings

20 Plate GTOH

10 Hanging Knee raises

5 Burpees

Repeat in reverse order

Plus circuit 40/20

Ring Mountain Climbers

Ring Plank

Lunges

Slams

Plank Walkouts

Bar Hang

Jump Squat

Thursday

i 20 Rep Back Squat @ approx 60% 3RM (add 2.5 kg from last effort)

A1. KB Snatch 3 x 6 r/l

A2. Ring Pull ups / Rows 3 x Close to max but no fail

B1. KB Clean + S/A Press 3 x 6

B2. Hanging knee raises 3 x 10

C1. KB Swing 3 x 15

C2. Tempo Ring Push Ups 3 x 10

Upper body/core circuit: 10 mins

SA KB Chest Press x 10 r/l

Ring Body Saw x 10

Landmine x 10 total

Lat Raises x 10

Friday

A1. BB Forward Lunge 3 x 6

A2. KB Jump Squat 3 x 5

B1. Strict Press 3 x 6

B2. Bent Over Rev Fly 3 x 10

B3. Glute Bridge + Squeeze 3 x 10 + 4 sec

Cond: 8 mins. Partner

20 slams – you go i go

20 squats – you go i go

20 Pushups – you go i go

Week 1

This new 6 week cycle we are going to re-incorporate the turkish get up, increase single leg work and work on improving the power clean.

We will introduce a 20 RM back squat programme in which members will try to increase the weight of their 20 rep back squat by performing 2 sessions each week, for one single set, and increase the weight by 2.5 kg each session.

For one session of the week we will be doing 2 higher intensity pieces with the following day being more strength focused. One day will be focused towards improving Kettlebell work.

As always, re-hab/ prehab strategies will be employed for all members, those recuperating from injury in particular.

Monday

i Turkish Get Up 3 x 2 r/l

A1. BB Rev Lunge 3 x 6

A2. Chins 3 x 6

B1. BB BO Row 3 x 10

B2. Ring Dips/ Tempo push ups + max hold 3 x 10

Cond:

1 Hill run

3 rounds: 5 Pullups/Ring Rows – 10pushups – 15 squats

1 Hill run

3 rounds: 5 Pullups/Ring Rows – 10pushups – 15 squats

1 Hill run

Tuesday

i 20 Rep Back Squat @ approx 60% 3RM

A1. Push Press 3 x 6

A2. KB Deadbug 3 x 20

B1. Power Clean – 3 every 90s for 6 rounds

C1. Curls 1 x max

C2. Skull-crushers 1 x max

Cond: 20-16-12

SA KB Thrusters

SitUps

Pushups

Jump Lunges

Wednesday

A1. Sumo Deadlift 3 x 6

A2. Plank rotations 3 x 8 r/l

A3. S/A KB Hold 3 x 30s r/l

Cond:

40 Wallballs

30 KB Swings

20 Plate GTOH

10 Hanging Knee raises

5 Burpees

Repeat in reverse order

Plus circuit 40/20

Ring Mountain Climbers

Ring Plank

Lunges

Slams

Plank Walkouts

Bar Hang

Jump Squat

Thursday

i 20 Rep Back Squat @ approx 60% 3RM (add 2.5 kg from last effort)

A1. KB Snatch 3 x 6 r/l

A2. Ring Pull ups / Rows 3 x Close to max but no fail

B1. KB Clean + S/A Press 3 x 6

B2. Spiderman Plank 3 x 6 r/l

C1. KB Swing 3 x 15

C2. Inchworm 3 x 5

Upper body/core circuit: 10 mins

• SA KB Chest Press x 10 r/l

• Ring Body Saw x 10

• Landmine x 10 total

• Lat Raises x 10

Friday

A1. FR Walking KB Lunge 3 x 2 L

A2. Plate Jump Squats 3 x 5

B1. Strict Press 3 x 6

B2. Band Pullaparts 3 x 15

B3. Foam Roller Glute Bridge + Squeeze 3 x 10 + 4 sec

Cond:

3min AMRAP

4 Pushups

6 Box Jumps

8 Sit Ups

2min Rest

2min AMRAP

1min Rest

1min AMRAP

30s Rest

30s AMRAP

Test Week!

 

Mon

 

A. Squat 3RM

- If you find 3RM quickly then do 4 x 3 as close to your 3RM as possible

B. Max Chins/ Ring rows in 1 min

1. Max Pushups in 1 min

D. Max Plank (10/20kg)

 

Cond: Time is recorded

25 burpees

10 Sit Ups

25 Box Jumps

15 burpees

10 Sit Ups

15 Box Jumps

10 burpees

10 Sit Ups

10 Box Jumps

 

Tues

 

1. Strict Press 3RM

- If you find 3RM quickly then do 4 x 3 as close to your 3RM as possible

B. Push Press 3RM

C. TGU 1RM

 

Cond:

Time to complete 4 hill runs!

 

Wed

 

Deadlift 3RM

- If you find 3RM quickly then do 4 x3 as close to your 3RM as possible

1. Broad Jump Test
2. Max effort Wallballs in 2 mins

 

Cond:

Partner: 8 mins

5 chins/8 ring chins

8 Slams

8 Jump Lunges

 

Thursday

 

A. Floor Press 3RM

- If you find 3RM quickly then do 4 x 3 as close to your 5RM as possible

1. Chins – 3/1 RM

- If you find your 3/1RM quickly then complete: B1 3 x 5 tempo chin + B2 3 x 16 Russian Twists

1. Max effort bar hang (If unable, take rest and repeat)

 

Cond:

Circuit: 2 rounds

Ropes

Plate crunch

Jump Squat

Plank

Ring Rows

 

Fri

 

A1. RFESS 3 x 5 r/l

A2. Ring Chest Flys 3 x 8

B1. SL RDL 3 x 5

B2. Banded crab walks 3 x 8 r/l

3a Dips 3 x 5

3b KB Swing 3 x 20

 

Cond:

10min AMRAP – Partner

10 Bear crawls – you go i go

10 Burpees – you go i go

 

 

 

 

Week 6 - Cycle 15

For the following 6 weeks we are going to be trying to further develop our strength levels by implementing a rep scheme of 3/3/3 @90% 3RM + drop set of 10 for all main lifts. This will hopefully result in everyone improving the 3RM scores achieved during the test week just gone.

2 days during the week will be more focused on building upper body strength by utilizing a 10min upper body circuit. We will be keeping these upper body circuits the same over the 6 weeks, meaning you will be able to gauge strength improvements by the number of rounds and reps you are able to complete.

We will also be including 2 days with longer conditioning pieces along with running hills at least once a week to help improve people’s cardiovascular fitness

As always we will be working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc throughout our programming.

Mon

S&C

1a Squat 3 x 3 @90% 3RM + drop set of 10

1b SL RDL 3 x 8

Upper Body Circuit – 10mins:

Pushups x 10

Ring Rows x 10

Bicep curls x 10

SA Split Stance OH Press x 10 r/l

Band Pullaparts x 10

Cond:

6 Hill runs – alternate between 1 x short, 1 x long

Tues

S&C

1a Floor Press 3 x 3 @90% 3RM + drop set of 10

1b Chins 3 x 5 with max effort pause in middle on last rep

2a Landmines 3 x 16

2b Plate Situps 3 x 10

Cond: Every Min on the Minute

1 Burpee

1 Wallball

1 Sit Up

Increase by 1 rep per min until you can’t complete reps in time.

 

Wed

S&C

1a Deadlift 3 x 3 @90% 3RM + drop set of 10

1b KB Swing 3 x 15

Upper Body Circuit – 10mins:

Ring Chest Flys x 10

BO Row x 10

Banded Front Raises x 10

SA KB Row x 10 r/l

Cond: Partner Session

Start with 15 Lengths Bear Crawl

3Rounds:

5 Chins/10 Rows

10 KB Swing

20 Jump Lunges

Finish with 15 Lengths Bear Crawl

Thursday

S&C

1a Strict Press 3 x 3 @90% 3RM + drop set of 10

1b Negative Ring Rows 3 x 8 (Pull ups (x5) if able to do concentric part)

2a Weighted Planks 3 x 30s

2b Hanging Knee hold + raises 3 x 20-30s + 10

Cond: 15 mins

10 Plate GTOH

10 OH Plate Lunge

10 Hanging Knee Raises

10 Box Jumps

10 V Sits

Fri

S&C

A1. BB Forward Lunge 3 x 6 r/l

A2. Partner plank pull 3 x 8 r/l

B1. Push Press 3 x 3 @ 90% 3 RM + drop set of 10

B2. Box Jump 3 x 5

 

Cond: 20-15-10

KB Clean & Press right + left

Squats

Elbow –Hand Plank

Week 5 - Cycle 15

 

For the following 6 weeks we are going to be trying to further develop our strength levels by implementing a rep scheme of 3/3/3 @90% 3RM + drop set of 10 for all main lifts. This will hopefully result in everyone improving the 3RM scores achieved during the test week just gone.

 

2 days during the week will be more focused on building upper body strength by utilizing a 10min upper body circuit. We will be keeping these upper body circuits the same over the 6 weeks, meaning you will be able to gauge strength improvements by the number of rounds and reps you are able to complete.

 

We will also be including 2 days with longer conditioning pieces along with running hills at least once a week to help improve people’s cardiovascular fitness

 

As always we will be working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc throughout our programming.

 

Mon

S&C

1a Deadlift 3 x 3 @90% 3RM + drop set of 10

1b KB Swing 3 x 15

 

Upper Body Circuit – 10mins:

Ring Chest Flys x 10

BO Row x 10

Banded Front Raises x 10

SA KB Row x 10 r/l

 

Cond:

1min Max effort Burpees

1min rest

1min Max effort Pushups

1 min rest

1min Max effort Slams

Repeat twice trying to beat previous score

 

Tues

S&C

1a Strict Press 3 x 3 @90% 3RM + drop set of 10

1b Pull ups 3 x 6

 

2a Weighted Planks 3 x 30s

2b Ring Glute Bridge + Rollolut 3 x 8

 

Cond: 2 Rounds Circuit 45/15

Ring Mountain Climbers

Ropes

Jump Lunges

Bar Hang

Slams

Ladder Walk

Squats

 

Wed

S&C

1a Squat 3 x 3 @90% 3RM + drop set of 10

1b SL RDL 3 x 8

 

Upper Body Circuit – 10mins:

Pushups x 10

Ring Rows x 10

Bicep curls x 10

SA Split Stance OH Press x 10 r/l

Band Pullaparts x 10

 

Cond:

EMOTM 5

10 Wallballs

10 Wallball Lunges

 

Rest 1 min

Complete 2 hill runs from gym.

 

Thursday

S&C

1a Floor Press 3 x 3 @90% 3RM + drop set of 10

1b Chins 3 x 5

2a S/A KB Carry 3 x 2 l r/l

2b Russian Twist 3 x 20

 

Cond: 10min Partner AMRAP

1 KB Man Maker

1 Burpee

2,3,4 of each and so on until time elapses.

 

Fri

S&C

A1. Front Foot Elevated Split Squat 3 x 6 r/l

A2. Pallof Press 3 x 10 r/l

 

B1. Push Press 3 x 3 @ 90% 3 RM + drop set of 10

B2. Banded ¼ Squats 3 x 15

 

Cond:

50 Wallballs

25 Ring Rows / 12 Chins

15/25 Pushups

25 Wallballs

25 Ring Rows / 12 Chins

15/25 Pushups

25 Wallballs

Week 4 - Cycle 15

 

For the following 6 weeks we are going to be trying to further develop our strength levels by implementing a rep scheme of 3/3/3 @90% 3RM + drop set of 10 for all main lifts. This will hopefully result in everyone improving the 3RM scores achieved during the test week just gone.

 

2 days during the week will be more focused on building upper body strength by utilizing a 10min upper body circuit. We will be keeping these upper body circuits the same over the 6 weeks, meaning you will be able to gauge strength improvements by the number of rounds and reps you are able to complete.

 

We will also be including 2 days with longer conditioning pieces along with running hills at least once a week to help improve people’s cardiovascular fitness

 

As always we will be working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc throughout our programming.

 

Tues

S&C

1a Squat 3 x 3 @90% 3RM + drop set of 10

1b SL RDL 3 x 8

 

Upper Body Circuit – 10mins:

Pushups x 10

Ring Rows x 10

Bicep curls x 10

SA Split Stance OH Press x 10 r/l

Band Pullaparts x 10

 

Cond:

Start with 15 Burpee

6 Rounds:

5 Pushups

10 KB Swings

15 Squats

Finish with 15 Burpees

 

Wed

S&C

1a Floor Press 3 x 3 @90% 3RM + drop set of 10

1b Chins 3 x 5

2a Partner Twist Throws 3 x 10 r/l

2b Deadbugs 3 x 20

 

Cond: 3 Rounds

1 Hill Run

10 Plate GTOH

10 Pushups

5 Chins/10 Ring Rows

 

 

Thursday

S&C

1a Deadlift 3 x 3 @90% 3RM + drop set of 10

1b KB Swing 3 x 15

 

Upper Body Circuit – 10mins:

Ring Chest Flys x 10

BO Row x 10

Banded Front Raises x 10

SA KB Row x 10 r/l

 

Cond: 3 Rounds 10-10-10

SA KB Hugh Pulls r/l

SA KB Thrusters r/l

Squat Jumps

Sit Ups

 

Fri

S&C

1a Strict Press 3 x 3 @90% 3RM + drop set of 10

1b KB Bent Over Rows 3 x 8

 

2a Weighted Planks 3 x 30s

2b SA KB Hold 3 x 30s r/l

 

Cond: Cycle through 5 Rounds – R1=40s on/20s off, R2=30s on/30s off, R3=20s on/40s off, R4=40s on/20s off, R5=20s on/40s off

Slam Ball

Bear Crawls

Jump Squats

 

 

 

 

 

 

 

 

Week 3 - Cycle 15

 

For the following 6 weeks we are going to be trying to further develop our strength levels by implementing a rep scheme of 3/3/3 @90% 3RM + drop set of 10 for all main lifts. This will hopefully result in everyone improving the 3RM scores achieved during the test week just gone.

 

2 days during the week will be more focused on building upper body strength by utilizing a 10min upper body circuit. We will be keeping these upper body circuits the same over the 6 weeks, meaning you will be able to gauge strength improvements by the number of rounds and reps you are able to complete.

 

We will also be including 2 days with longer conditioning pieces along with running hills at least once a week to help improve people’s cardiovascular fitness

 

As always we will be working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc throughout our programming.

 

Mon

S&C

1a Floor Press 3 x 3 @90% 3RM + drop set of 10

1b Negative Chins 3 x 5 -5s lower

2a Landmines 3 x 16

2b Spiderman Plank 3 x16

 

Cond:

1min Sit Ups

Then 6 Rounds:

3 burpees + 10 box jumps

5 burpees + 10 wallballs

Finish with 20 Sit Ups

 

Tues

S&C

1a Squat 3 x 3 @90% 3RM + drop set of 10

1b SL RDL 3 x 8

 

Upper Body Circuit – 10mins:

Pushups x 10

Ring Rows x 10

Bicep curls x 10

SA Split Stance OH Press x 10 r/l

Band Pullaparts x 10

 

Cond:

6 Hill runs – alternate between 1 x short (walk recovery), 1 x long (to gate)

 

 

Wed

S&C

1a Strict Press 3 x 3 @90% 3RM + drop set of 10

1b Negative Pull ups 3 x 6

 

2a Weighted Planks 3 x 30s

2b S/A OH KB Hold 3 x 45 s r/l

 

Cond: 10-9-8-7-6-5-4-3-2-1 (partner)

KB Swings

Wallballs

+ 4 burpees after each round

One person does KB swing, other does wallballs, switch and then both do burpees together.

 

Thursday

S&C

1a Deadlift 3 x 3 @90% 3RM + drop set of 10

1b KB Swing 3 x 15

 

Upper Body Circuit – 10mins:

Ring Chest Flys x 10

BO Row x 10

Banded Front Raises x 10

SA KB Row x 10 r/l

 

Circuit: 2 Rounds R1=40/20, R2=50/10

Ring Mountain Climbers

Ropes

Plank Walkout

Slams

Ladder walk

 

Fri

S&C

A1. FR KB Step Ups 3 x 6 r/l

A2. Plate around the worlds 3 x 6 r/l

 

B1. Push Press 3 x 3 @ 90% 3 RM + drop set of 10

B2. Banded Crab Walks 3 x 8 r/l

 

Cond: 8min AMRAP

8 Plate GTOH

8 Plate OH Lunge

8 Squat Jumps

8 Situps

 

 

Week 2 - Cycle 15

For the following 6 weeks we are going to be trying to further develop our strength levels by implementing a rep scheme of 3/3/3 @90% 3RM + drop set of 10 for all main lifts. This will hopefully result in everyone improving the 3RM scores achieved during the test week just gone.

2 days during the week will be more focused on building upper body strength by utilizing a 10min upper body circuit. We will be keeping these upper body circuits the same over the 6 weeks, meaning you will be able to gauge strength improvements by the number of rounds and reps you are able to complete.

We will also be including 2 days with longer conditioning pieces along with running hills at least once a week to help improve people’s cardiovascular fitness

As always we will be working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc throughout our programming.

Mon

S&C

1a Squat 3 x 3 @90% 3RM + drop set of 10

1b SL RDL 3 x 8

Upper Body Circuit – 10mins:

Pushups x 10

Ring Rows x 10

Bicep curls x 10

SA Split Stance OH Press x 10 r/l

Band Pullaparts x 10

Cond: 2 x 3:30 min AMRAP – 2min rest between

4 Burpees

8 KB Swings

12 Squats

Tues

S&C

1a Floor Press 3 x 3 @90% 3RM + drop set of 10

1b Chins 3 x 5 with 2s pause at top and middle

2a Landmines 3 x 16

2b Plate Situps 3 x 10 – slow

 

Cond:

5 Hill Runs – from bottom of hill to house entrance past pub.

Walk or very slow jog recovery.

Wed

S&C

1a Deadlift 3 x 3 @90% 3RM + drop set of 10

1b KB Swing 3 x 15

Upper Body Circuit – 10mins:

Ring Chest Flys x 10

BO Row x 10

Banded Front Raises x 10

SA KB Row x 10 r/l

Cond: Circuit 50/10

Ring Mountain Climbers

Ring Plank

Ropes

Jump Lunges

Elbow-Hand Plank

Slams

Ladder Walk

Squats

Bar Hang

Thursday

S&C

1a Strict Press 3 x 3 @90% 3RM + drop set of 10

1b Pull Up 3 x 3 (if weighted) (max if unweighted)

2a Weighted Planks 3 x 30s

2b S/A KB Hold 3 x 30s r/l

Cond: Cycle through 5 Rounds – R1=30s on/30s off, R2=40s on/20s off, R3=20s on/40s off, R4=R1, R5=R2

Slam Ball

KB Thrusters

Jump Squats

Fri

S&C

A1. BB Forward Lunge 3 x 8 r/l

A2. Pallof Twist 3 x 12 r/l

B1. Push Press 3 x 3 @ 90% 3 RM + drop set of 10

B2. Banded Glute Bridges 3 x 10

Cond: 9 min EMOTM

10 Wallballs

10 Wallball OH Lunge

 

 

Week 1 - Cycle 15

 

For the following 6 weeks we are going to be trying to further develop our strength levels by implementing a rep scheme of 3/3/3 @90% 3RM + drop set of 10 for all main lifts. This will hopefully result in everyone improving the 3RM scores achieved during the test week just gone.

 

2 days during the week will be more focused on building upper body strength by utilizing a 10min upper body circuit. We will be keeping these upper body circuits the same over the 6 weeks, meaning you will be able to gauge strength improvements by the number of rounds and reps you are able to complete.

 

We will also be including 2 days with longer conditioning pieces along with running hills at least once a week to help improve people’s cardiovascular fitness

 

As always we will be working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc throughout our programming.

 

Mon

S&C

1a Floor Press 3 x 3 @90% 3RM + drop set of 10

1b Chins 3 x 5 with 5s pause at top

2a Landmines 3 x 16

2b Ring Jacknifes 3 x 10 – slow

 

Cond: Cycle through 15 Rounds – 30s on/30s off

Slam Ball

Wallballs

Jump Lunges

 

Tues

S&C

1a Squat 3 x 3 @90% 3RM + drop set of 10

1b SL RDL 3 x 8

 

Upper Body Circuit – 10mins:

Pushups x 10

Ring Rows x 10

Bicep curls x 10

SA Split Stance OH Press x 10 r/l

Band Pullaparts x 10

 

Cond:

6 Hill runs – alternate between 1 x short, 1 x long

 

Wed

S&C

1a Strict Press 3 x 3 @90% 3RM + drop set of 10

1b Negative Pull ups 3 x 6

 

2a Weighted Planks 3 x 30s

2b Side Planks on hands 3 x 30s r/l

 

Cond: 12 AMRAP

10 OH Plate Lunge

10 Plate GTOH

10 Plate Squats

5 Burpees onto plate

 

Thursday

S&C

1a Deadlift 3 x 3 @90% 3RM + drop set of 10

1b KB Swing 3 x 15

 

Upper Body Circuit – 10mins:

Ring Chest Flys x 10

BO Row x 10

Banded Front Raises x 10

SA KB Row x 10 r/l

 

Cond:

50 Wallballs

40 Hanging knee raises

30 Pushups

20 KB Clean & Press – right & left

10 Burpees

 

Fri

S&C

A1. BB Forward Lunge 3 x 10 r/l

A2. Plate Chop 3 x 8 r/l

 

B1. Push Press 3 x 3 @ 90% 3 RM + drop set of 10

B2. Supermans 3 x 12

 

Cond: Circuit 50/10

Ring Mountain Climbers

Ring Plank

Ropes

Jump Squats

Elbow-Hand Plank

Slams

Ladder Walk

Lunges

Bar Hang