January 4, 2015No Comments

Workouts Mon 5th Jan – Sat 10th Jan

Over the next 6 weeks we will be focusing more on one of the BIG Compound Lifts – THE DEADLIFT. This will be in conjunction with introducing a Fat Loss or Performance day every Wednesday. Each of you will prioritize whether Fat Loss or Performance Gains are your number one goal and will follow varied programmes accordingly for that day.

We would also highly encourage you to do the following in order to track your progress regardless of your goal. 1. Take a picture from a few angles, 2. Come in a few mins early and let us take a few girth measurements along with weight and finally, 3. Keep a food diary for 3 days so we can offer nutritional guidance in order to maximize your training efforts.

 

“Stronger people are harder to kill”

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary Exercises: Make sure and start getting strict on your mobility/flexibility work. This involves coming only 5-10 minutes before a class and getting your prescribed work done. In order for you to progress you need to have the necessary mobility to get into more demanding positions which will ensure your constant physical evolution.

 

Mon

S&C

A1 Conventional Deadlift 4 x 8

A2 KB Clean & Press 4 x 6 r/l

Core:

B1 hanging Knee Raises 3 x 10

B2 Glute Bridge 3 x 10

B3 Side Plank Crunch 3 x 10r/l

Cond:

100 Partner Burpee Wallballs

+ 1 length bear crawl after every time you break

 

 

Tuesday

S&C

A1 Strict OH Press 4 x 8

A2 Lateral raises 4 x 8

A3 SA KB Bent Over Row 4 x 8r/l

B1 BB Reverse Lunge 1min on/off x 3

C1 Farmers Hold 1 x max

Cond:

2 x 3min AMRAP

5 KB Thrusters

5 Burpee Long Jumps

90s skip between rounds

 

Wed

S&C – Fat Loss                                                                                                   S&C - Performance

A1 Back Squat 4 x 10                                                                                       A1 Cleans 5 x 5

A2 Push up 4 x 10                                                                                             B1 Front Squat 4 x 2

A3 Chin / Row 4 x 10                                                                                       B2 Weighted Squat Jumps 4 x 3

B1 RDL 3 x 6

B2 Ring Jacknife 3 x 12

Cond:

BB Complex – 4 Rounds

6 BO Rows

1 Hang Clean

6 Push Press

6 Squat Jumps

10 Situps

 

Thursday

S&C

A1 Pullups 4 x 8

A2 KB Pullovers 4 x 10

A3 KB Push Press 4 x 8

B1 KB Step Ups 3 x 6 r/l

C1 Ring Dip Hold 2 x max

Cond: Circuit 40s/20s

Ropes

Ring Plank

KB Pulls

Ball Pick and toss

Ring Mountain Climbers

Jump Lunges

 

Fri

S&C

A1 Sumo Deadlift 4 x 8

A2 SA Chest press 4 x 8r/l

A3 Groin Stretch 4 x 30s r/l

Core:

B1 SA Sit Ups 3 x 8 r/l

B2 Wrestlers Twists 3 x 6 r/l

Cond:

KB Swing 15/12/9/6/3

Elbows to Hands 15/12/9/6/3

Skip 50/50/50/50/50

December 15, 2014No Comments

Workouts Dec 15th – 20th

Monday

S&C

 

A1 Deadlift 4 x 8

A2 Ring dips/Push-ups 4 x 10

A2 Band pullaparts 4 x 12

 

B S/A KB Thrusters 3 x 10 r/l

 

Cond:

2 min rounds x 4

4 box jumps

6 KB Thrusters

8 Hanging knee raises

Skip remainder

 

Tuesday

S&C

 

A1 Front squat 4 x 8

A2 S/A KB Rows 4 x 10

 

B BB lunges 1 min on/1 min off x 4

 

C Weighted V-sits 3 x 15

 

Cond:

3 rounds

10 Burpee wallballs (1+3)

20 KB swings

 

Wednesday

S&C

 

A1 Push press 4 x 8

A2 Box jumps 4 x 4

A3 Jacknife 4 x 10

 

B1 KB Get ups 3 x 6r/l

B2 Ring row 3 x 10

 

Cond:

Ring rows 20-15-10

Jump lunges 40-30-20

 

10 burpee box jumps before last round

 

Thursday

S&C

 

A1 Pull-ups 4 x 8

A2 Eccentric KB Push ups 4 x 10

A3 S/A weighted sit-up 4 x 8 r/l

 

B1 RDL 3 x 8

B2 Wallballs 3 x 5

 

Cond:

BB complex:

3 RDL

3 BO Row

1 hang clean

3 Push press

3 Back squat

 

Friday

S&C

 

A1 Reverse lunge + press 4 x 6 r/l

A2 Landmine 4 x 12

A3 Glute bridge 4 x 10

 

B1 Curls 3 x 10

B2 Skull crushers 3 x 10

 

Cond:

KB Swing 20

Plate walking lunges 3 lengths

Push up 20

KB swing 15

Plate lunges 2 lengths

Push up 15

KB Swing 10

Plate lunges 1 length

push up 10

December 8, 2014No Comments

Workouts Dec 8th – 13th

Over the next 6 weeks we will be focusing more on upper body push and pulling strength. This will be in conjunction with introducing more powerful movements including the hang clean and split jerk. We will continue to work on our squat, introducing the front squat, as well as maintenance of single leg strength.

 

“Stronger people are harder to kill”

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary: 30 reps of the chosen exercise per session, before, during or after

 

Mon – Good mornings

Tues – Leg Lowers

Wed – Bird dogs

Thurs – Glute bridges

Fri – Back Raises

 

Mobs:

Lat stretch – banded stretch, lx ball on side of armpit

Ask how to perform

 

Strength and stability:

If you haven’t a strict pullup yet, try to accumulate at least 20 ring rows/banded pull-ups.

If you haven’t a strict pushup yet, try to accumulate at least 20 box pushups per session.

 

Mon

S&C

A1 Pull-ups 4 x 8

A2 Alternating Standing S/A Press 4 x 8 r/l

A3 KB Good Morning 4 x 12

B1 Bear Complex 4 x 3 (Increase weight from last week)

 

Cond:

Ascending Descending ladder with skip buy in and out

75/150 skips

Box Jump 2-4-6-8-10

PuPus 10-8-6-4-2

75/150 Skips

 

Tuesday

S&C

A1 Squat 4 x 4

A2 Russian Twist Throws 4 x 10 r/l

B1 Back squat 20RM

C1 SA Ball Pushup 3 x 8 r/l

C2 Upright Row (Clean Grip) 3 x 10

 

Cond:

Tabata 3 mins each:

Ropes

Jump lunges + Squats

Knee to elbow crunch + plank

 

Wed

S&C

A1 Strict Press 4 x 6

A2 Bent Over BB Row 4 x 8

B1 Hip thrust 4 x 5

B2 Box Jump 4 x 2

 

Cond:

5 Rounds:

5 Push press

10 Step Ups

20 Russian Twists

 

Thursday

S&C

A1 OH Lunge 4 x 6

A2 Ring rollout 4 x 8

B1 KB Man Makers 4 x 3

C1 Hang Clean 5 x 5

 

Cond:

Bar Over Burpees 10-8-6-4-2

Bar Pushups 10-8-6-4-2

Sit Ups 10-8-6-4-2

 

Friday

S&C

A1 Chins 4 x 5

A2 Split Stance jammer Press 4 x 8 r/l

A3 KB RDL 4 x 8

B1 Back Squat 3 x 10

 

Cond:

30 Wallballs

4Rounds:

15 Kb Swing

10 Pushup

5 Chins/8 Rows

30 Wallballs

 

Sat

S&C

Missed Lift Technique work

 

 

 

 

 

 

 

November 29, 2014No Comments

Workouts 1st – 6th Dec

Over the next 6 weeks we will be focusing more on upper body push and pulling strength. This will be in conjunction with introducing more powerful movements including the hang clean and split jerk. We will continue to work on our squat, introducing the front squat, as well as maintenance of single leg strength.

 

“Stronger people are harder to kill”

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary: 30 reps of the chosen exercise per session, before, during or after

 

Mon – Good mornings

Tues – Leg Lowers

Wed – Bird dogs

Thurs – Glute bridges

Fri – Back Raises

 

Mobs:

Lat stretch – banded stretch, lx ball on side of armpit

Ask how to perform

 

Strength and stability:

If you haven’t a strict pullup yet, try to accumulate at least 20 ring rows/banded pull-ups.

If you haven’t a strict pushup yet, try to accumulate at least 20 box pushups per session.

 

Monday

 

A1. Pull-ups 4 x 8

A2. KB Chest Flys 4 x 8

A3. Rev Hypers 4 x 12

 

B1. Bear Complex 4 x 3

 

Cond:

Partner workout – every min everyone has to do one burpee

 

25 Bear Crawls

75 Ring Rows/30 Pullups

100 Squats

 

Tuesday

 

A1. Squat 4 x 4

A2. Partner Ball Sit-ups 4 x 10

 

B1. BS 20RM

 

C1. SA Bent over row 3 x 8

C2. Dip/Ring Push-up 3 x 8

 

Cond: 90s rounds

8/12 Spiderman Planks

8/12 Wallballs

Increase reps by 2 per round until you can’t finish in the 90s time period

 

Wednesday

 

A1. Strict Press 4 x 6

A2. Ring Rollout 4 x 8

 

B1. 2 rounds:

20/30s Chin hold

20/30s Dip hold

20/30s superman hold

 

C1. Hip Thrust 3 x 6

C2. Box Jump 3 x 3

 

Cond: 4 Rounds

5 Box Over Burpees

10 KB Thrusters

20 KB Swings

 

 

Thursday

 

A1. BB Step-ups 4 x 6

A2. Hanging knee raises 4 x 10

 

B1. KB Man makers 3 x 5

 

C1. Hang clean 5 x 5

 

Cond:

10 Minute AMRAP:
40 Walking Lunges
20 Skips
10 Push-ups
5 Chins / 10 Ring Rows

 

Friday

 

A1. Chins 4 x 5

A2. Lat Raises 4 x 12

A3. Fire hydrants 4 x 12 r/l

 

B1. BS 3 x 10

 

Cond:

Ropes

Ladder Walk

Goblet Squat

Sit Ups

KB Push Pulls

Ring Plank

 

 

November 24, 2014No Comments

Workouts 24th – 29th Nov

Over the next 6 weeks we will be focusing more on upper body push and pulling strength. This will be in conjunction with introducing more powerful movements including the hang clean and split jerk. We will continue to work on our squat, introducing the front squat, as well as maintenance of single leg strength.

 

“Stronger people are harder to kill”

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary: 30 reps of the chosen exercise per session, before, during or after

 

Mon – Good mornings

Tues – Leg Lowers

Wed – Bird dogs

Thurs – Glute bridges

Fri – Back Raises

 

Mobs:

Lat stretch – banded stretch, lx ball on side of armpit

Ask how to perform

 

Strength and stability:

If you haven’t a strict pullup yet, try to accumulate at least 20 ring rows/banded pull-ups.

If you haven’t a strict pushup yet, try to accumulate at least 20 box pushups per session.

 

Mon

S&C

A1 Pullups 4 x 8

A2 (Weighted) Pushups 4 x 8 or max

A3 S/L Glute Bridge 4 x 10 r/l

B1 BEAR Complex 4 x 3

 

Cond:

Tabata Burpee

+

Core circuit - 3 Rounds:

5 SA Sit r/l

10 Russian Twists

20 KB Swings

 

Tuesday

S&C

A1 Back Squat 4 x 4

A2 Plate Around the Worlds 4 x 6 r/l

B1 Back Squat 20 rep max

C1 Seated KB OH Press 3 x 10

C2 KB Pullover 3 x 12

 

Cond:

KB Complex: Single arm

2 Rounds:

5 swings right

5 Push Press right

5 Front squat right

5 swings left

5 Push Press left

5 Front squat left

+ 20 Box Jump after round 2

+2Rounds again

 

Wed

S&C

A1 Push Press 4 x 6

A2 Bent Over Reverse Fly 4 x 8

A3 Band Pullaparts 4 x 12

B1 BB Hip Thrusts 3 x 10

B2 Box Jump 3 x 3

 

Cond: 5 Rounds

10 Goblet Squat

10 Push Up

5 Pullup/chins or 8 ring rows

+

100/80/60/40/20 Skips

 

Thursday

S&C

A1 Jammer Reverse Lunge and Press 4 x 6 r/l

A2 Landmine 4 x 16

B1 2min Plank (Weighted if possible)

B2 90s Glute Bridge

C1 Hang Clean

 

Cond: 3 Rounds 40s on/20s off

Ropes

Ring Plank

Jump Lunge

 

Friday

S&C

A1 Chins 4 x 5

A2 Inchworm with Pressup 4 x half length

A3 SA Farmers hold 4 x 30s r/l

B1 Back Squat 3 x 10

 

Cond: Ascending ladder – 8mins

Hand release Pushups

Wallballs

Hanging Knee Raises

 

 

November 16, 2014No Comments

Workouts 17th – 22nd Nov

Over the next 6 weeks we will be focusing more on upper body push and pulling strength. This will be in conjunction with introducing more powerful movements including the hang clean and split jerk. We will continue to work on our squat, introducing the front squat, as well as maintenance of single leg strength.

 

“Stronger people are harder to kill”

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary: 30 reps of the chosen exercise per session, before, during or after

 

Mon – Good mornings

Tues – Leg Lowers

Wed – Bird dogs

Thurs – Glute bridges

Fri – Back Raises

 

Mobs:

Lat stretch – banded stretch, lx ball on side of armpit

Ask how to perform

 

Strength and stability:

If you haven’t a strict pullup yet, try to accumulate at least 20 ring rows/banded pull-ups.

If you haven’t a strict pushup yet, try to accumulate at least 20 box pushups per session.

 

Mon

S&C

A1 Pullups 4 x 8

A2 KB Chest press 4 x 10

A3 SL Deadlift 4 x 8 r/l

B1 Mid Thigh Hang Clean 5 x 5

 

Cond:

15 Pullups/30 Ring Rows

5Rounds: 5 Pushups

10 KB Swings

15 Pullups/30 Ring Rows

 

Tuesday

S&C

A1 Back Squat 4 x 4

A2 Rotating Plank 4 x 10 r/l

B1 Back Squat 20 rep max

C1 Kneeling SA OH Press 3 x 8r/l

C2 Bent Over SA Row 3 x 8 r/l

 

Cond: Partner Workout

100/150 Wall balls

- Partner bar hang while other partner works.

- Only do wallballs while other person hangs.

- Every break in wallballs or bar hang = 1 burpee.

Wednesday

S&C

A1 Push Press 4 x 6

A2 Overhand Grip Ring Row 4 x 10

A3 Partner Band Rows 4 x 8 r/l

B1 Hip Thrusts 3 x 10

B2 Box Jump 3RM

 

Cond: 3 Rounds. 50s on/10s off, 45s on/15s off, 40s on/20s off

Ropes

Box Jumps

Weighted Crunch

 

Thursday

S&C

A1 OH KB Walking Lunge 4 x 12

A2 Twist & Press 4 x 8

A3 Alternating Ball Pressup 4 x 6

B1 Mid Thigh Hang Clean 5 x 5

 

Cond:

30 Wallballs

20 Spiderman Plank

10 Burpee Squat Jumps

5 Chins

10 Burpee Squat Jumps

20 Spiderman Planks

30 Wallballs

 

Friday

S&C

A1 Chins 4 x 5

A2 Resisted Bear Crawl 4 x 2 lengths

A3 Side Plank Crunch 4 x 10

B1 Back Squat 3 x 10

 

Cond:

Tabata Mountain Climbers + Box Jumps

+

4min Core AMRAP

5 Hanging Knee Raises

10 Knee to Elbow Crunches

10 Glute Bridges

 

Saturday

S&C

Missed Lift/Technique Work

 

November 10, 2014No Comments

Workouts 10th Nov – 15th Nov

Over the next 6 weeks we will be focusing more on upper body push and pulling strength. This will be in conjunction with introducing more powerful movements including the hang clean and split jerk. We will continue to work on our squat, introducing the front squat, as well as maintenance of single leg strength.

 

“Stronger people are harder to kill”

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary: 30 reps of the chosen exercise per session, before, during or after

 

Mon – Good mornings

Tues – Leg Lowers

Wed – Bird dogs

Thurs – Glute bridges

Fri – Back Raises

 

Mobs:

Lat stretch – banded stretch, lx ball on side of armpit

Ask how to perform

 

Strength and stability:

If you haven’t a strict pullup yet, try to accumulate at least 20 ring rows/banded pull-ups.

If you haven’t a strict pushup yet, try to accumulate at least 20 box pushups per session.

 

Mon

S&C

A1 Pullups 4 x 8

A2 Jammer Press 4 x 8 r/l

A3 SL RDL 4 x 8 r/l

B1 High Hang Clean 5 x 5

 

Cond: BB Complex – 5 Rounds

6 Hang Cleans

6 Push Press

6 Lunges

10 Situps

 

Tuesday

S&C

A1 Back Squat 4 x 4

A2 Half kneeling Plate Chop 4 x 8 r/l

B1 20 Rep max Back Squat

C1 SA KB Chest Press 3 x 8

C2 Max Ring Holds 3 x max

 

Cond:

15-12-9-6-3

KB Swings

Goblet Squats

Sit Ups

+ 5 Pullups after each round

 

Wed

S&C

A1 Push Press 4 x 6

A2 SA Ring Row 4 x 8

A3 KB Pullover 4 x 12

B1 BB Hip Thrusts 3 x 10

B2 3RM Box Jump 3 x 3

 

Cond: 2 x 3min AMRAP

5 KB Thrusters

5 Burpee Long Jumps

90s skip between rounds

 

Thurs

S&C

A1 Split Leg Squats 4 x 6 r/l

A2 PuPu 4 x 6 r/l

A3 Weighted Russian Twists 4 x 16

B1 Hang Clean 5 x 5

 

Cond: 4 Rounds

10 KB Push Press

2 lengths Lunges

10 Box Jumps

 

Fri

S&C

A1 Chins 4 x 5 (weighted if possible)

A2 Pushups 4 x max

A3 Farmers carries 4 x 2 lengths

B1 Back Squat 3 x 10

 

Cond: Circuit 40s/20s

Ropes

Ring Plank

KB Pulls

Ball Pick and toss

KB Press

Jump Lunges

 

Sat

S&C

Missed Lift/Technique work

Conditioning

November 2, 2014No Comments

Workouts 3rd – 8th Nov

Over the next 6 weeks we will be focusing more on upper body push and pulling strength. This will be in conjunction with introducing more powerful movements including the hang clean and split jerk. We will continue to work on our squat, introducing the front squat, as well as maintenance of single leg strength.

 

Stronger people are harder to kill

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary: 30 reps of the chosen exercise per session, before, during or after

 

Mon – Good mornings

Tues – Leg Lowers

Wed – Bird dogs

Thurs – Glute bridges

Fri – Back Raises

 

Mobs:

Lat stretch – banded stretch, lx ball on side of armpit

Ask how to perform

 

Strength and stability:

If you haven’t a strict pullup yet, try to accumulate at least 20 ring rows/banded pull-ups.

If you haven’t a strict pushup yet, try to accumulate at least 20 box pushups per session.

 

Mon

S&C

A1 Pull-ups 4 x 8

A2 Alternating Standing S/A Press 4 x 8 r/l

A3 Ring Glute Bridge 4 x 12

B1 Hang Clean Complex 3 x 3

 

Cond:

3 rounds

30 Lunges

20 Sit-ups

10 Push Press

 

Tuesday

S&C

A1 Back Squat 4 x 4

A2 KB Windmill 4 x 5 r/l

B1 Back Squat/Front Squat 1 x 20

C1 Ring Push-up/Fly Combo 3 x 8

C2 Sit-up 3 x 15

 

Cond:

3 mins x 2/3

4 Push-ups

6 Box Over Burpees

8 KB Swings

 

Wed

S&C

A1 Split Jerk 4 x 8

A2 S/A Row 4 x 10

A3 Feet Elevated Push-up Plank 4 x 45s

B1 Elevated Hip Thrust 3 x 10

B2 S/L Box Jump 3 x 5

 

Cond:

7 min AMRAP:

5 Ring Rows/Pull-ups/Chins

10 Wallballs

10 Box Jumps

+

3 min AMRAP:

10 Sit-up + Twist

10 Leg Raises

 

Thursday

S&C

A1 Step-up 4 x 6 r/l

A2 Hanging Oblique Crunch 4 x 16

A3 Banded Push-up 4 x 8

B1 Hang Clean/Hang Clean Complex 5 x 4

 

Cond:

EMOTM for 8 mins:

3 Squats

10 Jump lunges

3 Hanging Knee Raises

 

Fri

S&C

A1 BB Bent Over Row 4 x 8

A2 BB Floor Press 4 x 8

A3 Alternating Elbow Plank 4 x max

B1 Front Squat/Back Squat 3 x 10

 

Cond:

Hand Release Push-ups 20-15-10-5

KB RDL 20-15-10-5

100/50 Skips after each round

 

Sat

S&C

Missed lift/ Technique Work

 

October 28, 2014No Comments

Workouts 27th Oct-1st Nov

Over the next 6 weeks we will be focusing on low back and abdominal strength. This will be in conjunction with building on the single leg strength and stability we have accrued over the previous 6 weeks and returning to bilateral leg movements – namely squat variations.

 

Stronger people are harder to kill

 

Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary: 30 reps of the chosen exercise per session, before, during or after

 

Mon – Good mornings

Tues – Leg Lowers

Wed – Bird dogs

Thurs – Glute bridges

Fri – Back Raises

 

Mobs:

Overhead shoulder work – lx ball on side of armpit, banded distractions

Ask how to perform

 

Strength and stability:

If you haven’t a strict pullup yet, you must accumulate at least 20 ring rows/banded pull-ups.

If you haven’t a strict pushup yet, you must accumulate at least 20 box pushups per session.

 

Mon

S&C

A1 Pause Back Squats 4 x 5

A2 Ring Shoulder Walkouts 4 x 6

B1 Walking SA KB Lunges 3 x 2 lengths

B2 Ring Chins 3 x max

 

Cond: KB Complex – 6/5/4/3/2

 

RDL

BO Row

Push Press

Lunge

Jump Squats

+ 10 box jumps after each round

 

Tuesday

S&C

A1 half Kneeling SA OH Press 4 x 8

A2 KB Upright Rows 4 x 8

A3 Band Pullaparts 4 x 15

B1 Deadlift 3 x 5

B2 Tempo Hanging Knee Raises 3 x 10

 

Cond: 4 Rounds

Max effort Unbroken Wallballs – 1min

Max effort Unbroken Pushups – 1min

- rest for remaining time left in minute

 

Wed

S&C

A1 back Squat 4 x 3

A2 S/L ball Bridge 4 x 8 r/l

A3 Elbow to Hand Plank 4 x 10

B1 Ladder pushups 3 x 1 length

B2 SA KB Row 3 x 8 r/l

 

Cond: 8min AMRAP

3 KB Thrusters

3 Burpees

10 situps

6 KB Thrusters

6 Burpees

10 situps

9 KB Thrusters

9 Burpees

10 situps

 

Thursday

S&C

A1 Pullups 4 x 5 +1 max hold

A2 OH Strict Press 4 x 8

B1 RDL 3 x5

B2 KB Swing 3 x 10

B3 Box Jump 3 x 5

 

Cond:

30 KB Swing

30 Plate GTOH

50 Skips

25 KB Swing

25 Plate GTOH

27 Skips

20 KB Swing

20 Plate GTOH

100 Skips

 

Fri

S&C

A1 eccentric Back Squats 4 x 5

A2Plate Around the Worlds 4 x 6 r/l

A3 Lying Supermans 4 x 16

B1 Reverse lunge and step up 3 x 6 r/l

B2 Ring Flys 3 x max

 

Cond: Circuit Training 40s on/20s off

Box Jump

Ropes

Ring Glute Bridge

Goblet Squats

Twist & Press

Ring row

 

Sat

S&C

Missed lift/ Technique Work

 

 

 

 

 

 

October 19, 2014No Comments

Workouts 20th Oct – 26th Oct

Over the next 6 weeks we will be focusing on low back and abdominal strength. This will be in conjunction with building on the single leg strength and stability we have accrued over the previous 6 weeks and returning to bilateral leg movements – namely squat variations.

 

Stronger people are harder to kill

 

Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary: 30 reps of the chosen exercise per session, before, during or after

 

Mon – Good mornings

Tues – Leg Lowers

Wed – Bird dogs

Thurs – Glute bridges

Fri – Back Raises

 

Mobs:

Overhead shoulder work – lx ball on side of armpit, banded distractions

Ask how to perform

 

Strength and stability:

If you haven’t a strict pullup yet, you must accumulate at least 20 ring rows/banded pull-ups.

If you haven’t a strict pushup yet, you must accumulate at least 20 box pushups per session.

 

Mon

S&C

30 Good Mornings

 

A1 Pause Back Squat 4 x 5

A2 S/L Jump Squats 4 x 8 r/l

A3 Single Arm OH Carry 4 x 1 length

B1 Jammer Reverse Lunge & Press 3 x 8

B2 Hanging Oblique Crunch 3 x 16

 

Cond:

75 Skipping

30 KB Front Racked Lunges

5 KB Thrusters

75 Skipping

20 KB Front Racked Lunges

5 KB Thrusters

75 Skipping

10 KB Front Racked Lunges

5 KB Thrusters

 

Tuesday

S&C

30 Leg Lowers

A1 BB Floor Press 4 x 8

A2 Plyo Pushups 4 x 5

A3 Weighted Plank 4 x 30 s

B1 Deadlift 3 x 5

B2 Reverse Hypers 3 x 10

 

Cond:

75 Wallballs

- 2 lengths bearcrawls and 4 pushups every time you break

 

Wed

S&C

30 Bird Dogs

 

A1 Back Squat 4 x 3

A2 Partner rope Pulls 4 x 1

A3 Weighted Russian Twist 4 x 20

B1 Kneeling KB Press 3 x 8

B2 Kneeling SA KB Get Ups x 5 r/l

 

Cond: 90 sec on/ 60 sec off – 5 Rounds

5 Push Press

10 Jump Squats

5 Burpees

 

Thursday

S&C

30 Leg Lowers

 

A1 Chins 4 x max

A2 Lateral Movement Ball Pushup 4 x max

A3 Ball situps 4 x 15

B1 RDL 3 x 5

B2 KB Swing 3 x 10

B3 Box Jump 3 x 5

 

Cond: 4 Rounds

15 Plate Ground to Overheads

2 OH Plate Walking Lunges

 

Fri

S&C

30 Back Raises

 

A1 Eccentric Squat 4 x 5

A2 Ring Dip 4 x max

A3 Inch Worm 4 x .5 length

B1 Bulgarian Split Squats 3 x 5 r/l

B2 KB Suitcase hold 3 x 30s r/l

 

Cond:

20 KB Man Makers

+ 10 SitUps

+ 10 Spiderman Planks

Starting at 0,5,10,15,20

 

Sat

S&C

Missed Lift/Technique work

Conditioning session