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

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

 

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

 

 

 

 

 

 

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

 

 

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: 50 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 Hamstring Curls 4 x 10

A3 Ring Rollouts 4 x 10

B1 Kneeling OH Get ups 3 x 5 r/l

B2 Isometric Chin Holds 3 x max

 

Cond:

100 Skips

25 Burpees

25 KB Swing

25 Front Squat

25 Thrusters

100 Skip

 

Tuesday

S&C

A1 Split Stance Jammer Press 4 x 6

A2 Split Stance Power Throws 4 x 8

A3 KB Clean 4 x 8 r/l

B1 Deadlift 3 x 5

B2 KB Jump Squat 3 x 5

 

Cond:

PROWLER...............

 

Wed

S&C

A1 Back Squat 4 x 3

A2 Ring Swing Crunch 4 x 16

B1 KB Pushup 3 x 10

B2 KB SA Row 3 x 8 r/l

B3 KB Push up iso hold 3 x max

 

Cond:

Ropes

Ladder Walk

Goblet Squat

Sit Ups

KB Push Pulls

Ring Plank

 

Thursday

S&C

A1 Pullups 4 x 5 + 2 negtives

A2 Ring Flys 4 x 10

A3 V Sit Holds 4 x max

B1 RDL 3 x 5

B2 KB Swing 3 x 10

 

Cond:

15 – 10 - 5 – 10 Ring Rows

15 – 10 - 5 – 10 Bar Pushups

15 – 10 - 5 – 10 Bar Over Burpees

 

Fri

S&C

A1 Eccentric Back squat 4 x 6

A2 KB Snatch 4 x 8 r/l

B1 KB Walking Lunge 3 x 2 lengths

B2 Resisted Runs 3 x 2 lengths

 

Cond: 2 min AMRAP/1min rest x 3

5 Back Squat

5 Pushup

5 Box Jumps

 

Saturday

S&C

Missed Lift/KB technique review

Big Conditioning Piece

 

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: 50 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 Squat 4 x 6

A2 Standinbg Side Ball Tosses 4 x 10r/l

A3 Ball Pushups 4 x 10

B1 S/L RDL 3 x 8

B2 Isometric Hanging Knee Holds 3 x max

 

Cond: 10min As Many Rounds As Possible

15 KB Swing

10 Knee-Elbows

200m run/10 box jumps

 

Tuesday

S&C

A1 Strict OH Press 4 x 6

A2 SA Ring Row 4 x 8r/l

A3 Side Plank Crunch 4 x 10 r/l

B1 Deadlift 3 x 5

B2 Hip Flexor/Hamstring Stretch Combo 3 x 30s r/l

 

Cond: 3 Rounds

1min Ring Rows

1min Jump Squats

1min OH Press

1min Rest

 

Wed

S&C

A1 Back Squat 4 x 3

A2 Wrestlers Twist 4 x 6 r/l

B1 Ladder Pushups 3 x 1 length

B2 Lat Raises 3 x 10

B3 Band Pullaparts 3 x 15

 

Cond:

150 Wallballs – “ you go I go”

 

+ 3 times

30sec Ropes

30sec Plank

30sec Rest

 

Thursday

S&C

A1 Bent Over Row 4 x 6

A2 SA KB Press 4 x 8 r/l

A3 Partner Band Plank Pulls 4 x 8 r/l

B1 RDL 3 x 5

B2 KB Swing 3 x 10

 

Cond: BB Complex – rest 90 sec between rounds

6 Strict OH Press

6 Jump Squat

6 Push Press

6 Lunges

10 Pushups

 

Friday

S&C

A1 Eccentric Squat 4 x 8

A2 Ring Dip Holds 4 x max

A3 Russian Twist & Press 4 x 8

B1 Lateral Lunge 3 x 8 r/l

B2 Resisted Bear Crawl

 

Cond: 2 rounds - 3 mins on the clock (rest 2 mins)

200m/400m run and finish out remaining time with wallballs

 

Saturday

S&C

Kettlebell Workshop!!!!!!!

 

 

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: 50 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

30-50 Good Mornings

 

A1 Pause Back Squats 4 x 6

A2 Ring Hamstring Curl 4 x 10

A3 Rotating Plank 4 x 8 r/l

B1 BB Reverse Lunge 3 x 8 r/l

B2 Tempo Hanging Knee Raises 3 x 10

 

Cond: 2 min rounds

8 pushups

8 burpee box jumps

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

 

Tues

S&C

30-50 Leg Lowers

 

A1 Push Press 4 x 6

A2 SA KB Row 4 x 8 r/l

A3 Weighted V Sits 4 x 15

B1 Deadlift 3 x 5

B2 Agility Ladder plus plyo jump 3 x 3

 

Cond:

50/100 Skip buy in

KB Man Makers 5/4/3/2/1

Jump Lunges 12/14/16/18/20

50/100 skip buy out

 

Wed

S&C

30-50 bird dogs

 

A1 Back Squat 4 x 3

A2Half Kneeling Jammer Press 4 x 8 r/l

B1 SA KB Chest Press 3 x 8 r/l

B2 KB Pulls 3 x 8 r/l

 

Cond:

Hill Runs

 

Thursday

S&C

30-50 Glute Bridges

 

A1 Pullups 4 x 5

A2 Ring Push up & Fly comb 4 x 8

A3 Partner Ball Tosses 4 x 8 r/l

B1 RDL 3 x 5

B2 KB Swing 3 x 10

 

Cond: 3 rounds

KB Complex

SA Press 5 r/l

SA Row 5 r/l

SA Swing 5 r/l

Threaded Lunge 5 r/l

 

Fri

S&C

30-50 Back Raises

 

A1 Eccentric Squats 4 x 8

A2 Ring Chins 4 x 10

A3 Ring Rollout 4 x 8

B1 SA KB Thrusters 3 x 8 r/l

B2 Farmers Walk 3 x 2 lengths

 

Cond:

25 Back Squats – Heaviest you can manage without breaking

1000m run

50 Pushups – 2 sprints every time you break

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: 50 reps of each exercise per session, before, during or after

1. Mon – Good mornings
2. Tues – Leg Lowers
3. Wed – Bird dogs
4. Thurs – Glute bridges
5. Fri – Back Raises

Mobs:

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

Ask how to perform

Strength and stability:

1. If you haven’t a strict pullup yet, you must accumulate at least 20 ring rows/banded pull-ups.
2. If you haven’t a strict pushup yet, you must accumulate at least 20 box pushups per session.

 

Mon

S&C

50 reps of good mornings

 

A1 Pause Back Squats 4 x 8

A2 Ring Pushup 4 x 10

A3 Ring I’s 4 x 10

B1 Walking Lunges 3 x 2 lengths

B2 Chins 3 x max

 

Cond: 5 Rounds

5 Pullups

8 Ring Flys

200m run/hill run (alternate between the two)

 

Tues

S&C

50 reps of leg lowers

 

A1 KB OH Press 4 x 8

A2 Bent Over Row 4 x 8

A3 V hold press over head 4 x 12

B1 Deadlift 3 x 5

B2 Broad Jump 3 x 5

 

Cond: 4 Rounds

8 Deadlifts

8 BO Row

8 Pushup

8 Burpees

 

Wed

S&C

50 reps of bird dogs

A1 Back Squat 4 x 3

A2 Landmines 4 x 16

B1 Jammer Press 4 x 8 r/l

B2 Single arm bent over BB row 4 x 8 r/l

 

Cond: Partner workout

150 Wallballs – you go I go

+

Max Effort Bar hang

 

Thursday

S&C

50 reps of glute bridges

 

A1 Pullups 4 x 5

A2 Eccentric KB pushups 4 x 10

A3 Single Arm weighted sit up 4 x 8 r/l

B1 RDL 3 x 5

B2 KB Swing 3 x 10

 

Cond:

Circuit Training

 

Fri

S&C

50 reps Back Raises

 

A1 Eccentric Squats 4 x 8

A2 Ring Dip 4 x 10

A3 Ring Reverse Fly 4 x 10

B1 S/L Squats 3 x 8 r/l

B2 Inch worms 3 x 1 length

 

Cond:

Prowler/Sled/Run Session

 

Sat

S&C

Missed Lift/Technique work

Big Conditioning session

Last week of this 6 week training cycle, for the coming weeks we will be focusing on single leg strength which will help us in improving stability and mobility when it comes to performing the big bilateral movements like squats and deadlifts which we will still be incorporating too so dont worry!
“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:
Check the board for your individually prescribed supplementary exercises along with the exercises that are prescrined for everyone.
Ask how to perform if unsure of any.
Stretch of the month – Couch box stretch, start with 1min each leg building to 2 mins each leg by months end
September Skill/exercise – everyone should accumulate at least 60 pullups over the duration of the week
Mobs:
Overhead shoulder work – lx ball on side of armpit, banded distractions
Ask how to perform
Strength and stability:
Single Arm KB Rows 4x10reps
Press-ups (raised) 4x10reps
Banded crab walks 2 lengths of unit
Supemans 50 reps

Mon
S&C
A1 RFESS 4 x 6r/l
A2 Spidey Plank 4 x 12
B1 Wrestlers Twists 3 x 6 r/l
B2 Hanging Knee/Straight Leg Raises 3 x 12

Cond:
200/400m run
3 rounds: 5 Pullups – 10pushups – 15 squats
200/400m run
3 rounds: 5 Pullups – 10pushups – 15 squats
200/400m run

Tuesday
S&C
A1 OH Press 4 x 6
A2 Ring Reverse Fly 4 x 10
B1 Back/Front Squat 3 x 5
B2 Lat Raises 3 x 10
B3 Band Pullaparts 3 x 15

Cond:
KB Complex 6/5/4/3/2/1 of each
RDL
BO Row
Push Press
Lunges
Jump Squats

Wed
S&C
A1 OH Lunge 4 x 6 r/l
A2 Ring Shoulder Walkouts 4 x 3
B1 KB Swing 3 x 10
B2 Box Jump 3 x 5
B3 Weighted Crunch 3 x 12

Cond:
HILL RUNS!!!!!!!!!!

Thursday
S&C
A1 Pullups 4 x max
A2 Split Stance Jammer Press 4 x 8 r/l
B1 RDL 3 x 5
B2 Ring Dips 3 x max

Cond:
Circuit Training

Fri
S&C
A1 Step Ups 4 x 6 r/l
A2 Ring Glute Bridges 4 x 10
A3 Ring Body saws 4 x 10
B1 Ring Curls 3 x 10
B2 Bar Skull Crushers 3 x10

Cond:
Last of this Fri challenge.....

Sat
S&C
Missed Lift/Technique Work
Partner/Team Workout

Week 5 of our  6 week training cycle, where we are focusing on single leg strength which will help us in improving stability and mobility when it comes to performing the big bilateral movements like squats and deadlifts which we will still be incorporating too so dont worry!

“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:

Check the board for your individually prescribed supplementary exercises along with the exercises that are prescrined for everyone.

Ask how to perform if unsure of any.

Everyone should complete at least 60 Pullups throughout the week on top of thos already programmed.

 

Mobs:

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

Ask how to perform

Strength and stability:

Single Arm KB Rows 4x10reps

Press-ups (raised) 4x10reps

Banded crab walks 2 lengths of unit

Supemans 50 reps

 

Mon

S&C

A1 Bulgarian Split Squats 4 x 6r/l

A2 Half Kneeling Bar Rotations 4 x 8 r/l

B1 Seated Box Jumps 3 x 5

B2 Single Arm OH KB Carries 3 x 2 lengths r/l

B3 Weighted Floor Knee-Elbows 3 x 15

 

Cond: 2 Rounds/ 3mins each

10 Heavy Swings

Max Effort Chins

Finish remaining time with burpees

- rest 90s & repeat

 

Tues

S&C

A1 Strict OH Press 4 x 6 r/l

A2 Single Arm KB Row 4 x 8 r/l

A3 Weighted Glute Bridges 4 x 8.25 reps

B1 Back Squat / Front Squat 3 x 5

B2 Single Arm Ball Press Ups 3 x 8 r/l

 

Cond:

TYRE FLIPS & PROWLER - Ugghhhhhhhhhhhhhhhh!

 

Wed

S&C

A1 OH Lunge 4 x 6 r/l

A2 Partner Leg Throws 4 x 12

B1 Heavy KB Swing/KB Clean & Jerk 3 x 10

B2 KB Thruster 3 x 10

 

Circuit: 40s on/20s off

Battle Ropes

Swing

Hand Release Pressups

Sit-ups

Burpee Ball Slam

 

Thurs

S&C

A1 Pullups 4 x max

A2 Heavy Banded Pushups 4 x 8

A3 Ring Flys 4 x 10

B1 Romanian Deadlift 3 x 5

B2 Bear Crawls 3 x 2 lengths

 

Cond:

75/100 Pressups - 200m every run every break

 

Fri

S&C

A1 Step Ups 4 x 6 r/l

A2 Feet Up Weighted Push Up Plank 4 x 45s

B1 OH Squat Practice

C1 Bicep Curls 4 x 10

C2 Tricep Extensions 4 x 10

 

Cond:

Friday Challenge

 

Sat

S&C

Missed Lift/Technique Work

Partner/Team Conditioning

B3