September 15, 2019No Comments

Workouts 16th Sept – 21st Sept

Cycle 40 Week 2

This new cycle sees the introduction of the box squat with the intention of building starting strength from the bottom. This will also keep variation in the big lift. Other exercises which may not have previously been used include the crossover step up, along with varying the loading of a walking lunge. Band resisted deadlifts will be used in order to provide a different stimulus and promote further progress in strength and power.

A varince of single leg/arm, core stability and strength and conditioning pieces as always should provide for challenging but enjoyable sessions.

As a new 6 week cycle ensues, always a good time to set some goals.

Monday

 

A1. Deadlift – banded 4 x 5

A2. Side plank rotation 3 x 8 r/l

A3. Ring flutters 3 x 8 r/l

 

B1. Strict Press 3 x 5 – drop set straight after last set at 75%

B2. Pull ups 3 x 5 (pause)

B3. S/L squat from box 2 x 6 r/l

Circuit: 30/15 X 3

Ropes

Bear crawl – lateral

Jump Lunge

KB Swing

Tuesday

2 min rounds: 30s rest X 4

Slam x 8

Ring row x 8

Jump Lunge x 8 r/l

Push up x 8

 

A1. Landmine reverse lunge to press 3 x 8 r/l

A2. KB RDL 3 x 10

A3. Plate crunch 2 x 10

 

B1. BU kb press 2 x 6 r/l

B2. S/L skater squat 2 x 6 r/l (pause)

 

Cond: 8 min amrap

Wallball x 20

Sit up x 20

 

Wednesday

A1. Box Back Squat 4 x 5 (or choice – F/S, OHS)

A2. Reverse crunch 3 x 12

A3. F/E side plank 3 x 30s r/l

 

B1. Alt KB Push press 3 x 10

B2. Chin up 3 x 5 (pause)

B3. Banded plank rotation 2 x 8 r/l

 

Cond: Run fron gym

1 short/ 1 long alternating X 2 finish with a short back to gym

 

Thursday

8 mins:

TGU x 1 r/l

KB Swing x 10

Sit up x 10

Squat jump x 10

Hanging knee raise x 10

 

A1. Crossover step up 3 x 8 r/l

A2. Push up 3 x 10 (weighted/tempo/pause)

A3. S/A KB Row 3 x 10 r/l

 

B1. Weighted plank 3 x 30s

B2. S/A KB Hold 2 x 30s r/l

 

Cond:

14 rounds 20/10

Alternating burpees / slam ball

1 min rest after 7 rounds

Friday

 

A1. Offset (FR/OH) walking KB Lunge 3 x 8 r/l

A2. Ring body saw 3 x 10

A3. Band pullaparts 3 x 12

 

B1. Ring dips 3 x 8

B2. BB BO Row 3 x 12 (UH)

A3. KB kickstand RDL 2 x 8 r/l

 

Cond:BB Complex

6 rounds

run hill after round 3

September 8, 2019No Comments

Workouts Week 1 09/09/19 – 14/09/19

 

Cycle 40 Week 1

This new cycle sees the introduction of the box squat with the intention of building starting strength from the bottom. This will also keep variation in the big lift. Other exercises which may not have previously been used include the crossover step up, along with varying the loading of a walking lunge. Band resisted deadlifts will be used in order to provide a different stimulus and promote further progress in strength and power.

A varince of single leg/arm, core stability and strength and conditioning pieces as always should provide for challenging but enjoyable sessions.

As a new 6 week cycle ensues, always a good time to set some goals.

Monday

 

A1. Box Back Squat 4 x 5 (or choice – F/S, OHS)

A2. Reverse crunch 3 x 12

A3. F/E side plank 3 x 30s r/l

 

B1. Alt KB Push press 3 x 10

B2. Chin up 3 x 5 (pause)

B3. Banded plank rotation 2 x 8 r/l

 

Cond: 4 hills – 30s rest in between

Tuesday

 

8 mins:

TGU x 1 r/l

KB Swing x 10

Sit up x 10

Squat jump x 10

Hanging knee raise x 10

 

A1. Crossover step up 3 x 8 r/l

A2. Push up 3 x 10 (weighted/tempo/pause)

A3. S/A KB Row 3 x 10 r/l

 

B1. Weighted plank 3 x 30s

B2. S/A KB Hold 2 x 30s r/l

 

Cond:

20/10 7 rounds ball slam

Rest 1 min

20/10 7 rounds burpee

 

Wednesday

 

A1. Deadlift – banded 4 x 5

A2. Side plank rotation 3 x 8 r/l

A3. Ring flutters 3 x 8 r/l

 

B1. Strict Press 3 x 5 – drop set straight after last set at 75%

B2. Pull ups 3 x 5 (pause)

B3. S/L squat from box 3 x 6 r/l

Circuit: 30/15 X 3

Ropes

Bear crawl – lateral

Jump Lunge

KB Swing

 

Thursday

 

2 min rounds: 30s rest X 4

Slam x 8

Ring row x 8

Jump Lunge x 8 r/l

Push up x 8

 

A1. Landmine reverse lunge to press 3 x 8 r/l

A2. KB RDL 3 x 10

A3. Plate crunch 2 x 10

 

B1. BU kb press 2 x 6 r/l

B2. S/L skater squat 2 x 6 r/l (pause)

 

Cond: EMOM x 8 min Alternating

Wallball x 20

Sit up x 20

Friday

 

A1. Offset (FR/OH) walking KB Lunge 3 x 8 r/l

A2. Ring body saw 3 x 10

A3. Band pullaparts 3 x 12

 

B1. Ring dips 3 x 8

B2. BB BO Row 3 x 12 (UH)

A3. KB Split squat 3 x 10 r/l

 

Cond:8 min

AMRAP

Plate GTOH x 10

Hanging leg raises x 10

Burpee x 10

 

September 1, 2019No Comments

Test Week 02/09/19 – 07/09/19

 

Test week Pre Cycle 40

 

Monday

1a Back Squat 2RM

 

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

 

Cond: Test

40 Slams

30 Plate GTOH

20 KB Swings

10 Hanging Knee raises

5 Burpees

 

Tuesday

1a Strict Press 5 RM

 

2a BB BO Row 3 x 10

2b KB Split squat 3 x 10 r/l

2c Hollow Hold 2x 30s

 

Cond: 3min AMRAP – 3 Rounds

2 Burpees

5 Pushups

7 KB Clean

10 Wallballs

60s rest between rounds

 

 

Wednesday

1a Deadlift 2RM

2a Bench Press 5RM

2b F/E Ring rows 3 x 8

 

3a Deadbugs 2 x 16

3b Russian Twist & Press 2 x 8

 

Cond:

4 hill runs for time

 

Thursday

1a TGU 1RM

2a OHS/FS 3 x 5

2b Side Plank Rotations 3 x 10e/s

 

 

3a Jammer Press 3 x 10e/s

3b Chins 5/4/3

 

Cond: 5 rounds

1 min Man-makers

30s plank/ 30s wallsit

 

Friday

1a RFESS 3 x 5e/s

1b KB Jump squat 3 x 5

2a Push Press 3 x 5

2b KB SA row 3 x 10e/s

2c Glute Bridge + Squeeze 2 x 8 + 3 sec

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

 

 

 

August 25, 2019No Comments

Workouts 26th Aug – 31st Aug

Cycle 39 Week 6

 

For this next 6 week training block, we are reintroducing a totals day once a week. This is a power lifting comp style day whereby you will try and set a 2RM in your back squat and deadlift along with a 5RM in your bench press. Your combined weight lifted in those rep maxes will form your total for that week. The aim is to increase this total week on week.

 

We will also have sets to technique failure one day per week in the back squat, chins and pushups which again will be another way of judging your progress week on week.

 

An upper body circuit is also back along with the hang power clean and a barbell complex.

 

Apart from that, as always we will train single leg, single arm, bodyweight, KB’s and just look to keep on improving.

 

Monday

Totals Day – Add your total weight lifted for all 3 lifts and try to increase week on week.

 

1. Back Squat 2RM

2. Bench Press 5RM

3. Deadlift 2RM

 

Cond: Hill Runs – 2 Rounds

1 to house entrance

1 short

1 to gym

 

Tuesday

Core: 2 Rounds

Hollow Hold/Rocks x 30s

Landmine x 16

SA KB Hold x 30s e/s

 

1a BB Split Squats 3 x 10e/s

1b SL RDL 3 x 5e/s

1c BU KB press 2 x 6 r/l

 

Upper Body: 10mins

Archer Pushups x 10

BB BO Rows x 10

OH KB Press x 10

Band Face Pulls x 10

 

Cond: 20-15-10

OH Plate Lunge

Burpees

Sit Ups

 

Wednesday

Perform 1 max effort set to technique failure on the following exercises:

  1. Back Squat – use a weight that is 75% 1RM
  2. Chins
  3. Pushups

 

1a Pause OHS/FS 3 x 5

1b Pause Pullups 3 x 5

1c Ring Dips 3 x 10

 

Cond: Circuit 40s/20s x 2 Rounds

Ropes

Bear Crawl

KB Pullthroughs

Bar hang

KB High Pull

 

Thursday

Core: 2 Rounds

Weighted Plank x 45s

½ Kneeling Plate Chops x 10e/s

Ring Hamstring Curls x 10

 

1a Hang Power Clean 3 x 3

1b Box jump 3 x 3

 

BB Complex: 4 Rounds x 6 reps

RDL

BO Row

Hang Clean

Push Press

Rev Lunge e/s

 

1 rep = 1RDL + 1 BO Row + 1 Hang Clean + 1 Push Press + 1 Rev Lunge e/s

Cond: 60s rounds

4 Ring Rows/2 Chins

4 burpee

Increase reps by 1 per round (2 for ring rows) until you can’t finish in the 60s time period

 

Friday

1. Every 2mins x 5

Split Stance OH Press x 5

Chins x 3

 

2. 2 Rounds

TGU + SA Clean & Press

2 x (1+ 5) e/s

 

3a FR KB Rev Lunge to Step up 3 x 6 r/l

3b Ring Body Saws 2 x 8

 

Cond:

Run to arch

2 Rounds:

10 wallballs

10 Ring Rows

10 Jump Squats

1 Hill Run

2 Rounds:

10 wallballs

10 Ring Rows

10 Jump Squats

Run to arch

 

 

 

 

 

August 18, 2019No Comments

/Workouts 19/08/19 – 24/08/19

Cycle 39 Week 5

 

For this next 6 week training block, we are reintroducing a totals day once a week. This is a power lifting comp style day whereby you will try and set a 2RM in your back squat and deadlift along with a 5RM in your bench press. Your combined weight lifted in those rep maxes will form your total for that week. The aim is to increase this total week on week.

 

We will also have sets to technique failure one day per week in the back squat, chins and pushups which again will be another way of judging your progress week on week.

 

An upper body circuit is also back along with the hang power clean and a barbell complex.

 

Apart from that, as always we will train single leg, single arm, bodyweight, KB’s and just look to keep on improving.

 

Monday

Perform 1 max effort set to technique failure on the following exercises:

  1. Back Squat – use a weight that is 75% 1RM
  2. Chins
  3. Pushups

 

1a Pause OHS/FS 3 x 5

1b Pause Pullups 3 x 5

1c Ring Dips 3 x 10

 

Cond: Circuit 40s/20s x 2 Rounds

Ropes

Squat Jump (2) jump lunge (1 r/l)

KB Pullthroughs

Bar hang

KB swing

 

Tuesday

Core: 2 Rounds

Hollow Hold/Rocks x 30s

Landmine x 16

SA KB Hold x 30s e/s

 

1a BB Split Squats 3 x 10e/s

1b SL RDL 3 x 5e/s

1c BU kb press 2 x 6 r/l

 

Upper Body: 10mins

Archer Pushups x 10

BB BO Rows x 10

SA OH Press x 10e/s

Band Pullaparts x 10

 

Cond: 20-15-10

OH Plate Lunge

Burpees

Sit Ups

 

Wednesday

Totals Day – Add your total weight lifted for all 3 lifts and try to increase week on week.

 

1. Back Squat 2RM

2. Bench Press 5RM

3. Deadlift 2RM

 

Cond: Hill Runs – 2 Rounds

1 short

1 to house entrance

1 to gym

 

Thursday

Core: 2 Rounds

Weighted Plank x 45s

Banded Sword draws x 10e/s

Ring Hamstring Curls x 10

 

1a Hang Power Clean 3 x 3

1b Box jump 3 x 3

 

BB Complex: 4 Rounds x 6 reps

RDL

BO Row

Hang Clean

Push Press

Rev Lunge e/s

 

Cond: 60s rounds

4 Ring Rows/2 Chins

4 burpee

Increase reps by 1 per round (2 for ring rows) until you can’t finish in the 60s time period

 

Friday

1. Every 2mins x 5

Split Stance OH Press x 5

Chins x 3

 

2. 2 Rounds

TGU + SA Clean & Press

2 x (1+ 5) e/s

 

3a FR KB Rev Lunge to Step up 3 x 6 r/l

3b Ring Body Saws 2 x 8

 

Cond:

Run to arch

2 Rounds:

10 wallballs

10 Ring Rows

10 Jump Squats

1 Hill Run

2 Rounds:

10 wallballs

10 Ring Rows

10 Jump Squats

Run to arch

 

 

 

 

August 11, 2019No Comments

Workouts 12/08/19 – 17/08/19

Cycle 39 Week 4

 

For this next 6 week training block, we are reintroducing a totals day once a week. This is a power lifting comp style day whereby you will try and set a 2RM in your back squat and deadlift along with a 5RM in your bench press. Your combined weight lifted in those rep maxes will form your total for that week. The aim is to increase this total week on week.

 

We will also have sets to technique failure one day per week in the back squat, chins and pushups which again will be another way of judging your progress week on week.

 

An upper body circuit is also back along with the hang power clean and a barbell complex.

 

Apart from that, as always we will train single leg, single arm, bodyweight, KB’s and just look to keep on improving.

 

Monday

Totals Day – Add your total weight lifted for all 3 lifts and try to increase week on week.

 

1. Back Squat 2RM

2. Bench Press 5RM

3. Deadlift 2RM

 

Cond: Hill Runs – 2 Rounds

1 to gym

1 short

1 to house entrance

 

Tuesday

Core: 2 Rounds

Weighted Plank x 45s

Banded Sword draws x 10e/s

Ring Hamstring Curls x 10

 

1a Hang Power Clean 3 x 3

1b Box jump 3 x 3

 

BB Complex: 4 Rounds x 6 reps

RDL

BO Row

Hang Clean

Push Press

Rev Lunge e/s

 

Cond: 60s rounds

4 Ring Rows/2 Chins

4 burpee

Increase reps by 1 per round (2 for ring rows) until you can’t finish in the 60s time period

 

 

 

Wednesday

Perform 1 max effort set to technique failure on the following exercises:

  1. Back Squat – use a weight that is 75% 1RM
  2. Chins
  3. Pushups

 

1a Pause OHS/FS 3 x 5

1b Pause Pullups 3 x 5

1c Ring Dips 3 x 10

 

Cond: Circuit 40s/20s x 2 Rounds

Ropes

Squat Jump (2) jump lunge (1 r/l)

KB Pullthroughs

Bar hang

KB swing

 

 

Thursday

Core: 2 Rounds

Hollow Hold/Rocks x 30s

Landmine x 16

SA KB Hold x 30s e/s

 

1a BB Split Squats 3 x 10e/s

1b SL RDL 3 x 5e/s

1c BU kb press 2 x 6 r/l

 

Upper Body: 10mins

Archer Pushups x 10

BB BO Rows x 10

SA OH Press x 10e/s

Band Pullaparts x 10

 

Cond: 20-15-10

OH Plate Lunge r/l

Burpees

Sit Ups

 

Friday

1. Every 2mins x 5

Split Stance OH Press x 5

Chins x 3

 

2. 2 Rounds

TGU + SA Clean & Press

2 x (1+ 5) e/s

 

3a KB step up to reverse lunge 3 x 6 r/l

3b Ring Body Saws 2 x 8

 

Cond: 4 x 90s rounds 60 s rest

20 swings

10 GTOH

remainder – max effort burpees

August 7, 2019No Comments

Workouts 6th August – 10th August

Cycle 39 Week 3

 

For this next 6 week training block, we are reintroducing a totals day once a week. This is a power lifting comp style day whereby you will try and set a 2RM in your back squat and deadlift along with a 5RM in your bench press. Your combined weight lifted in those rep maxes will form your total for that week. The aim is to increase this total week on week.

 

We will also have sets to technique failure one day per week in the back squat, chins and pushups which again will be another way of judging your progress week on week.

 

An upper body circuit is also back along with the hang power clean and a barbell complex.

 

Apart from that, as always we will train single leg, single arm, bodyweight, KB’s and just look to keep on improving.

 

Tuesday

Core: 2 Rounds

Hollow Hold/Rocks x 30s

Landmine x 16

SA KB Hold x 30s e/s

 

1a BB Split Squats 3 x 10e/s

1b SL RDL 3 x 5e/s

1c Wallwalks 3 x 3

 

Upper Body: 10mins

Archer Pushups x 10

BB BO Rows x 10

SA OH Press x 10e/s

Band Pullaparts x 10

 

Cond: 20-15-10

OH Plate Lunge

Burpees

Sit Ups

 

Wednesday

Totals Day – Add your total weight lifted for all 3 lifts and try to increase week on week.

 

1. Back Squat 2RM

2. Bench Press 5RM

3. Deadlift 2RM

 

Cond: Hill Runs – 2 Rounds

1 short

1 to house entrance

1 to gym

 

Thursday

Core: 2 Rounds

Weighted Plank x 45s

Banded Sword draws x 10e/s

Ring Hamstring Curls x 10

 

1a Hang Power Clean 3 x 3

1b Box jump 3 x 3

 

BB Complex: 4 Rounds x 6 reps

RDL

BO Row

Hang Clean

Push Press

Rev Lunge e/s

Cond: 60s rounds

4 Ring Rows/2 Chins

4 burpee

Increase reps by 1 per round (2 for ring rows) until you can’t finish in the 60s time period

 

Friday

1. Every 2mins x 5

Split Stance OH Press x 5

Chins x 3

 

2. 3 Rounds

TGU + SA Clean & Press

2 x (1+ 5) e/s

 

3a KB Man Makers 3 x 8

3b Ring Body Saws 3 x 8

 

Cond:

Run to arch

2 Rounds:

10 wallballs

10 Ring Rows

10 Jump Squats

1 Hill Run

2 Rounds:

10 wallballs

10 Ring Rows

10 Jump Squats

Run to arch

 

 

 

 

July 28, 2019No Comments

Workouts July 29th – Aug 3rd

Cycle 39 Week 2

 

For this next 6 week training block, we are reintroducing a totals day once a week. This is a power lifting comp style day whereby you will try and set a 2RM in your back squat and deadlift along with a 5RM in your bench press. Your combined weight lifted in those rep maxes will form your total for that week. The aim is to increase this total week on week.

 

We will also have sets to technique failure one day per week in the back squat, chins and pushups which again will be another way of judging your progress week on week.

 

An upper body circuit is also back along with the hang power clean and a barbell complex.

 

Apart from that, as always we will train single leg, single arm, bodyweight, KB’s and just look to keep on improving.

 

Monday

Perform 1 max effort set to technique failure on the following exercises:

  1. Back Squat – use a weight that is 75% 1RM
  2. Chins
  3. Pushups

 

1a Pause OHS/FS 3 x 5

1b Pause Pullups 3 x 5

1c Ring Dips 3 x 10

 

Cond: Circuit 40s/20s x 2 Rounds

Ring Plank

Ropes

Ladder Walk

Slams

Goblet Squats

 

 

Tuesday

Core: 2 Rounds

Weighted Plank x 45s

Banded Sword draws x 10e/s

Ring Hamstring Curls x 10

 

1a Hang Power Clean 3 x 3

1b Box jump 3 x 3

 

BB Complex: 4 Rounds x 6 reps

RDL

BO Row

Hang Clean

Push Press

Rev Lunge e/s

 

Cond: 60s rounds

4 Ring Rows/2 Chins

4 burpee

Increase reps by 1 per round (2 for ring rows) until you can’t finish in the 60s time period

 

 

Wednesday

Totals Day – Add your total weight lifted for all 3 lifts and try to increase week on week.

 

1. Back Squat 2RM

2. Bench Press 5RM

3. Deadlift 2RM

 

Cond: Hill Runs – 2 Rounds

1 short

1 to house entrance

1 to gym

 

 

Thursday

Core: 2 Rounds

Hollow Hold/Rocks x 30s

Landmine x 16

SA KB Hold x 30s e/s

 

1a BB Split Squats 3 x 10e/s

1b SL RDL 3 x 5e/s

1c Wallwalks 3 x 3

 

Upper Body: 10mins

Archer Pushups x 10

BB BO Rows x 10

SA OH Press x 10e/s

Band Pullaparts x 10

 

Cond: 20-15-10

OH Plate Lunge r/l

Burpees

Sit Ups

 

Friday

1. Every 2mins x 5

Split Stance OH Press x 5

Chins x 3

 

2. 3 Rounds

TGU + SA Clean & Press

2 x (1+ 5) e/s

 

3a KB Man Makers 3 x 8

3b Ring Body Saws 3 x 8

 

Cond:

Run to arch

2 Rounds:

10 wallballs

10 Ring Rows

10 Jump Squats

1 Hill Run

2 Rounds:

10 wallballs

10 Ring Rows

10 Jump Squats

Run to arch

 

 

 

July 19, 2019No Comments

Workouts July 22nd – July 26th

Cycle 39 Week 1

 

For this next 6 week training block, we are reintroducing a totals day once a week. This is a power lifting comp style day whereby you will try and set a 2RM in your back squat and deadlift along with a 5RM in your bench press. Your combined weight lifted in those rep maxes will form your total for that week. The aim is to increase this total week on week.

 

We will also have sets to technique failure one day per week in the back squat, chins and pushups which again will be another way of judging your progress week on week.

 

An upper body circuit is also back along with the hang power clean and a barbell complex.

 

Apart from that, as always we will train single leg, single arm, bodyweight, KB’s and just look to keep on improving.

 

Monday

Totals Day – Add your total weight lifted for all 3 lifts and try to increase week on week.

 

1. Back Squat 2RM

2. Bench Press 5RM

3. Deadlift 2RM

 

Cond: Hill Runs – 2 Rounds

1 short

1 to house entrance

1 to gym

 

Tuesday

Core: 2 Rounds

Hollow Hold/Rocks x 30s

Landmine x 16

SA KB Hold x 30s e/s

 

1a BB Split Squats 3 x 10e/s

1b SL RDL 3 x 5e/s

1c Wallwalks 3 x 3

 

Upper Body: 10mins

Archer Pushups x 10

BB BO Rows x 10

SA OH Press x 10e/s

Band Pullaparts x 10

 

Cond: 20-15-10

OH Plate Lunge r/l

Burpees

Sit Ups

 

Wednesday

Perform 1 max effort set to technique failure on the following exercises:

  1. Back Squat – use a weight that is 75% 1RM
  2. Chins
  3. Pushups

 

1a Pause OHS/FS 3 x 5

1b Pause Pullups 3 x 5

1c Ring Dips 3 x 10

 

Cond: Circuit 40s/20s x 2 Rounds

Ring Plank

Ropes

Ladder Walk

Slams

Goblet Squats

 

Thursday

Core: 2 Rounds

Weighted Plank x 45s

Banded Sword draws x 10e/s

Ring Hamstring Curls x 10

 

1a Hang Power Clean 3 x 3

1b Box jump 3 x 3

 

BB Complex: 4 Rounds x 6 reps

RDL

BO Row

Hang Clean

Push Press

Rev Lunge e/s

Cond: 60s rounds

4 Ring Rows/2 Chins

4 burpee

Increase reps by 1 per round (2 for ring rows) until you can’t finish in the 60s time period

 

Friday

1. Every 2mins x 5

Split Stance OH Press x 5

Chins x 3

 

2. 3 Rounds

TGU + SA Clean & Press

2 x (1+ 5) e/s

 

3a KB Man Makers 3 x 8

3b Ring Body Saws 3 x 8

 

Cond:

Run to arch

2 Rounds:

10 wallballs

10 Ring Rows

10 Jump Squats

1 Hill Run

2 Rounds:

10 wallballs

10 Ring Rows

10 Jump Squats

Run to arch

 

 

 

 

July 11, 2019No Comments

Test Week July 15th July 20th

 

 

Test week Pre Cycle 39

 

Monday

1a Back Squat 1RM

 

2a Max effort Push ups

2b Chins in 60s

 

3a Banded KB Swing 2 x 15

3b Hanging Leg Raises 2 x 10

3c Ring rollout 2 x 8

 

Cond: Test

40 Slams

30 Plate GTOH

20 KB Swings

10 Hanging Knee raises

5 Burpees

+ reverse order

 

Tuesday

1a Push Press 1 RM

 

2a BB BO Row 3 x 10

2b Weighted Plank 3 x 40s

2c Hollow Hold 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 Bench Press 1RM

2b F/E Ring rows 3 x 8

 

3a Deadbugs 2 x 16

3b Russian Twist & Press 2 x 8

 

Cond:

4 hill runs for time

 

Thursday

1a TGU 1RM

2a OHS/FS 3 x 3

2b Chins 1RM

 

3a Jammer Press 3 x 10e/s

3b Plank Rotations 3 x 10e/s

 

Cond: 5 rounds

1 min Man-makers

30s plank/ 30s wallsit

 

Friday

Hang Clean 3 RM

1a RFESS 3 x 5e/s

1b KB Jump Squat 3 x 5

 

2a Strict Press 3 x 6

2b KB SA row 3 x 10e/s

2c Glute Bridge + Squeeze 3 x 10 + 3 sec

 

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