July 7, 2019No Comments

Workouts July 8th – July 13th

Week 6

 

This new 6 week cycle sees many of the big compound lifts follow a rep scheme of 5/4/3/5. As always a nice mix of upper and lower body exercises will be improved upon over the programme. An abundance of accesory and core exercises will be utilised making sure to attack from all angles and keep the body guessing. With the good weather obviously comes hill runs, so we will be trying to include these at least twice a week.

 

Warm ups will be quick but effective with the start of some sessions being more conditioning type work. Activation and specific injury prevention exercises will be seen in warm ups as well as in the thick of the sessions.

 

Have a look, and looking forward to seeing you all up the gym.

 

Monday

A1. Deadlift x 4/3/2/8

A2. Ring Dips 3 x 10

A3. Alternating Leg lowers 3 x 20

 

B1. S/A 1/2 kneeling Press 3 x 10 r/l

B2. Chins 3 x 5

B3. Box pistols 3 x 8 r/l

 

Cond:Start with hill then 5 min (look at clock)

Ascending from 4:

Burpee/Jump Lunge r/l/Sit up

Finish with hill

 

Tuesday

 

6 min EMOM:

Wallball x 8

Ring Row x 8

Jump Lunge x 4 r/l

 

A1. Incline Bench 3 x 5/4/3/ as many reps as possible with 75% 5rep weight

A2. KB Pulls 3 x 8 r/l

A3. Copenhagen hold 2 x 20s r/l

 

B1. Banded Plank rotation 2 x 8 r/l

B2. Mini band supine psoas march 2 x 8 r/l (pause)

B3. Plank pulls 2 x 8 r/l

 

8 min AMRAP:

KB Clean + Press x 5 r/l

Rotational slam x 10

Hanging knees x 10

 

Wednesday

 

A1. Squat x 5/4/3/as many reps as possible with 75% 5rep weight

A2. Pull up x 3 x max

A3. Side plank Rotation 3 x 8 r/l

 

B1. BO Row 3 x 10 (pause)

B2. (Weighted) Push up 3 x 10

B3. Deficit Split squats 3 x 10 r/l

 

Cond:

Hills – Run 4 from gym – take 30s rest in between

 

Thursday

8 min AMRAP:

KB Swing x 15

Plate GTOH x 10

Ring row x 8

Push up x 6

 

A1. Pause Jammer Rev Lunge to press 3 x 8 r/l

A2. ½ Kneeling Landmine rotation 3 x 8 r/l

A3. KB S/L RDL 3 x 6 r/l

 

B1. Weighted Plank 2/3 x 30s

B2. SA Farmers Carry 2 x 3lengths

 

8 min EMOM:

Slam x 10

Burpee x 6-8

 

Friday

 

A1. BB Banded RDL x 5/4/3/5

A2. KB Swing 3 x 10

A3. Box Jump 3 x 5

 

B1. TGU 3/2/1

B2. Pull up build to 2 RM

 

C 30/10 x 3 rounds

Ropes

Jump Lunge

Pull throughs

Slams

KB Squat

Ring row

 

 

June 30, 2019No Comments

Workouts July 1st-July 5th

Week 1

 

This new 6 week cycle sees many of the big compound lifts follow a rep scheme of 5/4/3/5. As always a nice mix of upper and lower body exercises will be improved upon over the programme. An abundance of accesory and core exercises will be utilised making sure to attack from all angles and keep the body guessing. With the good weather obviously comes hill runs, so we will be trying to include these at least twice a week.

 

Warm ups will be quick but effective with the start of some sessions being more conditioning type work. Activation and specific injury prevention exercises will be seen in warm ups as well as in the thick of the sessions.

 

Have a look, and looking forward to seeing you all up the gym.

 

Monday

A1. Deadlift x 5/4/3/5

A2. Ring Dips 3 x 10

A3. Banded Deadbug 3 x 16

 

B1. S/A 1/2 kneeling Press 3 x 10 r/l

B2. Chins 3 x 5

B3. KB Step up 3 x 8 r/l

 

Cond:Start with hill then 5 min (look at clock)

Ascending from 4:

Burpee/Jump Lunge r/l/Sit up

Finish with hill

 

Tuesday

 

6 min EMOM:

Wallball x 8

Jump Lunge x 8 r/l

 

A1. Incline Bench 3 x 5/4/3/ as many reps as possible with 75% 5rep weight

A2. KB Pulls 3 x 8 r/l

A3. Copenhagen hold 2 x 20s r/l

 

B1. Banded Plank rotation 2 x 8 r/l

B2. Mini band supine psoas march 2 x 8 r/l (pause)

B3. Plank pulls 2 x 8 r/l

 

8 min AMRAP:

KB Clean + Press x 5 r/l

Rotational slam x 3 r/l

Hanging knees x 10

 

Wednesday

 

A1. Squat x 5/4/3/as many reps as possible with 75% 5rep weight

A2. Pull up x 3 x max

A3. Side plank Rotation 3 x 8 r/l

 

B1. BO Row 3 x 10 (pause)

B2. (Weighted) Push up 3 x 10

B3. Defecit Split squats 3 x 10 r/l

 

Cond:

Hills – Run 4 from gym – take 30s rest in between

 

Thursday

8 min AMRAP:

KB Swing x 15

Plate GTOH x 10

Ring row x 8

Push up x 6

 

A1. Pause Jammer Rev Lunge to press 3 x 8 r/l

A2. Tall Kneeling Landmine rotation 3 x 8 r/l

A3. KB S/L RDL 3 x 6 r/l

 

B1. Weighted Plank 2/3 x 30s

B2. SA Farmers Carry 2 x 3lengths

8 min EMOM:

Slam x 10

Burpee x 6-8

 

Friday

 

A1. BB Banded RDL x 5/4/3/5

A2. KB Swing 3 x 10

A3. Box Jump 3 x 5

 

B1. TGU 3/2/1

B2. Pull up build to 2 RM

 

C 30/10 x 3 rounds

Ropes

Jump Lunge

Pull throughs

Slams

KB Squat

Ring row

 

June 23, 2019No Comments

Workouts June 24 – 29

Week 4

 

This new 6 week cycle sees many of the big compound lifts follow a rep scheme of 5/4/3/5. As always a nice mix of upper and lower body exercises will be improved upon over the programme. An abundance of accesory and core exercises will be utilised making sure to attack from all angles and keep the body guessing. With the good weather obviously comes hill runs, so we will be trying to include these at least twice a week.

 

Warm ups will be quick but effective with the start of some sessions being more conditioning type work. Activation and specific injury prevention exercises will be seen in warm ups as well as in the thick of the sessions.

 

Have a look, and looking forward to seeing you all up the gym.

 

Monday

 

A1. Squat x 5/4/3/10

A2. Pull up x 3 x max

A3. Side plank Rotation 3 x 8 r/l

 

B1. BO Row 3 x 10 (pause)

B2. (Weighted) Push up 3 x 10

B3. Defecit Split squats 3 x 10 r/l

 

Cond:Start with hill then 5 min (look at clock)

Ascending from 4:

Burpee/Jump Lunge r/l/Sit up

Finish with hill

Tuesday

 

8 min AMRAP:

KB Swing x 10

Ring row x 8

Push up x 6

 

A1. Jammer Rev Lunge to press 3 x 8 r/l

A2. Landmine rotation 3 x 8 r/l

A3. KB S/L RDL 3 x 6 r/l

 

B1. Weighted Plank 2/3 x 30s

B2. S/A offset carry (BU KB) 2/3 x 3L r/l

 

8 min EMOM:

Slam x 10

Burpee x 6-8

 

Wednesday

 

A1. Deadlift x 5/4/3/10

A2. Ring Dips 3 x 10

A3. Banded Deadbug 3 x 16

 

B1. S/A 1/2 kneeling Press 3 x 10 r/l

B2. Chins 3 x 5

B3. KB Step up 3 x 8 r/l

 

Cond:

Hills – Run 4 from gym – take 30s rest in between

 

Thursday

 

6 min EMOM:

Wallball x 8

Jump Lunge x 8 r/l

 

A1. Incline Bench 3 x 5/4/3/10

A2. KB Rev Lunge 3 x 8 r/l

A3. Copenhagen hold 2 x 20s r/l

 

B1. Banded Plank rotation 2 x 8 r/l

B2. Mini band supine psoas march 2 x 8 r/l (pause)

B3. Plank pulls 2 x 8 r/l

 

8 min AMRAP:

KB Clean + Press x 5 r/l

Rotational slam x 10

Hanging knees x 10

 

 

Friday

 

A1. BB Banded RDL x 5/4/3/10

A2. KB Swing 3 x 10

A3. Box Jump 3 x 5

 

B1. TGU 3/2/1

B2. Pull up build to 2 RM

 

C 30/10 x 3 rounds

Ropes

Jump Lunge

Pull throughs

Slams

KB Squat

Ring row

 

 

June 16, 2019No Comments

Workouts June 17th – 22nd

Week 3

 

This new 6 week cycle sees many of the big compound lifts follow a rep scheme of 5/4/3/5(or 10). As always a nice mix of upper and lower body exercises will be improved upon over the programme. An abundance of accesory and core exercises will be utilised making sure to attack from all angles and keep the body guessing. With the good weather obviously comes hill runs, so we will be trying to include these at least twice a week.

 

Warm ups will be quick but effective with the start of some sessions being more conditioning type work. Activation and specific injury prevention exercises will be seen in warm ups as well as in the thick of the sessions.

 

Have a look, and looking forward to seeing you all up the gym.

 

Monday

 

A1. Deadlift x 5/4/3/10

A2. Ring Dips 3 x 10

A3. Hanging leg raise 3 x 10

 

B1. S/A 1/2 kneeling Press 3 x 10 r/l

B2. Chins 3 x 5

B3. KB Step up 3 x 6 r/l

 

Cond:

Hills – Run from gym, alternate short/long (to gym) X 3 each

 

 

Tuesday

6 min EMOM:

Wallball x 8

Jump Lunge x 8 r/l

 

A1. Incline Bench 3 x 5/4/3/10

A2. KB Rev Lunge 3 x 8 r/l

A3. Copenhagen hold 2 x 20s r/l

 

B1. Banded Plank rotation 2 x 8 r/l

B2. Mini band supine psoas march 2 x 8 r/l (pause)

B3. Plank pulls 2 x 8 r/l

 

8 min AMRAP:

KB Clean + Press x 5 r/l

Rotational slam x 10

Hanging knees x 10

 

 

Wednesday

 

A1. Squat (choice) x 5/4/3/10

A2. Pull up x 3 x max

A3. Side plank Rotation 3 x 8 r/l

 

B1. BO Row 3 x 10 (pause)

B2. (Weighted) Push up 3 x 10

B3. Defecit Split squats 3 x 10 r/l

 

Cond:Start with hill then 5 min (look at clock)

Ascending from 4:

Burpee/Jump Lunge r/l/Sit up

Finish with hill

 

Thursday

 

8 min AMRAP:

KB Swing x 10

Ring row x 8

Push up x 6

 

A1. Jammer Rev Lunge to press 3 x 8 r/l

A2. Landmine rotation 3 x 8 r/l

A3. KB S/L RDL 3 x 6 r/l

 

B1. Weighted Plank 2/3 x 30s

B2. S/A offset carry (BU KB) 2/3 x 3L r/l

 

8 min EMOM:

Slam x 10

Burpee x 6-8

 

 

Friday

 

A1. BB Banded RDL x 5/4/3/10

A2. KB Swing 3 x 10

A3. Box Jump 3 x 5

 

B1. TGU 3/2/1

B2. Pull 5//4/3 (drop set to suit)

 

C 30/10 x 3 rounds

Ropes

Jump Lunge

Pull throughs

Slams

KB Squat

Ring row

 

 

June 7, 2019No Comments

Workouts June 10th – June 15th

Week 2

 

This new 6 week cycle sees many of the big compound lifts follow a rep scheme of 5/4/3/5. As always a nice mix of upper and lower body exercises will be improved upon over the programme. An abundance of accesory and core exercises will be utilised making sure to attack from all angles and keep the body guessing. With the good weather obviously comes hill runs, so we will be trying to include these at least twice a week.

 

Warm ups will be quick but effective with the start of some sessions being more conditioning type work. Activation and specific injury prevention exercises will be seen in warm ups as well as in the thick of the sessions.

 

Have a look, and looking forward to seeing you all up the gym.

 

Monday

 

A1. Squat x 5/4/3/5

A2. Pull up x 3 x max

A3. Side plank Rotation 3 x 8 r/l

 

B1. BO Row 3 x 10 (pause)

B2. (Weighted) Push up 3 x 10

B3. Defecit Split squats 3 x 10 r/l

 

Cond:Start with hill then 5 min (look at clock)

Ascending from 4:

Burpee/Jump Lunge r/l/Sit up

Finish with hill

Tuesday

 

8 min AMRAP:

KB Swing x 10

Ring row x 8

Push up x 6

 

A1. Jammer Rev Lunge to press 3 x 8 r/l

A2. Landmine rotation 3 x 8 r/l

A3. KB S/L RDL 3 x 6 r/l

 

B1. Weighted Plank 2/3 x 30s

B2. S/A offset carry (BU KB) 2/3 x 3L r/l

 

8 min EMOM:

Slam x 10

Burpee x 6-8

 

Wednesday

 

A1. Deadlift x 5/4/3/5

A2. Ring Dips 3 x 10

A3. Banded Deadbug 3 x 16

 

B1. S/A 1/2 kneeling Press 3 x 10 r/l

B2. Chins 3 x 5

B3. KB Step up 3 x 8 r/l

 

Cond:

Hills – Run 4 from gym – take 30s rest in between

 

Thursday

 

6 min EMOM:

Wallball x 8

Jump Lunge x 8 r/l

 

A1. Incline Bench 3 x 5/4/3/5

A2. KB Rev Lunge 3 x 8 r/l

A3. Copenhagen hold 2 x 20s r/l

 

B1. Banded Plank rotation 2 x 8 r/l

B2. Mini band supine psoas march 2 x 8 r/l (pause)

B3. Plank pulls 2 x 8 r/l

 

8 min AMRAP:

KB Clean + Press x 5 r/l

Rotational slam x 10

Hanging knees x 10

 

 

Friday

 

A1. BB Banded RDL x 5/4/3/5

A2. KB Swing 3 x 10

A3. Box Jump 3 x 5

 

B1. TGU 3/2/1

B2. Pull up build to 2 RM

 

C 30/10 x 3 rounds

Ropes

Jump Lunge

Pull throughs

Slams

KB Squat

Ring row

June 3, 2019No Comments

Week 1 – New Cycle June 4th – 8th

Week 1

 

This new 6 week cycle sees many of the big compound lifts follow a rep scheme of 5/4/3/5. As always a nice mix of upper and lower body exercises will be improved upon over the programme. An abundance of accesory and core exercises will be utilised making sure to attack from all angles and keep the body guessing. With the good weather obviously comes hill runs, so we will be trying to include these at least twice a week.

Warm ups will be quick but effective with the start of some sessions being more conditioning type work. Activation and specific injury prevention exercises will be seen in warm ups as well as in the thick of the sessions.

Have a look, and looking forward to seeing you all up the gym.

 

Tuesday

 

8 min AMRAP:

KB Swing x 10

Ring row x 8

Push up x 6

 

A1. Jammer Rev Lunge to press 3 x 8 r/l

A2. Landmine rotation 3 x 8 r/l

A3. KB S/L RDL 3 x 6 r/l

 

B1. Weighted Plank 3 x 30s

B2. S/A offset carry (BU KB) 3 x 3L r/l

 

8 min EMOM:

Slam x 10

Burpee x 6-8

 

Wednesday

 

A1. Deadlift x 5/4/3/5

A2. Ring Dips 3 x 10

A3. Banded Deadbug 3 x 16

 

B1. S/A 1/2 kneeling Press 3 x 10 r/l

B2. Chins 3 x 5

B3. KB Step up 3 x 8 r/l

 

Cond:

Hills – Run 4 from gym – take 30s rest in between

 

Thursday

 

8 min EMOM:

Wallball x 8

Jump Lunge x 8 r/l

 

A1. Incline Bench 3 x 5/4/3/5

A2. KB Rev Lunge 3 x 8 r/l

A3. Copenhagen hold 2 x 20s r/l

 

B1. Banded Plank rotation 2 x 8 r/l

B2. Mini band supine psoas march 2 x 8 r/l (pause)

B3. Plank pulls 2 x 8 r/l

 

8 min AMRAP:

KB Clean + Press x 5 r/l

Rotational slam x 3 r/l

Hanging knees x 10

 

 

Friday

A1. Squat x 5/4/3/5

A2. Pull up x 3 x max

A3. Side plank Rotation 3 x 8 r/l

 

B1. BO Row 3 x 10 (pause)

B2. (Weighted) Push up 3 x 10

B3. Defecit Split squats 3 x 10 r/l

 

Cond:Start with hill then 5 min (look at clock)

Ascending from 4:

Burpee/Jump Lunge r/l/Sit up

Finish with hill

 

May 26, 2019No Comments

Test Week May 27th – June 1st

 

Test week Pre Cycle 38

 

Monday

1a Back Squat 3RM

1b Hang Clean 3 RM

 

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

Repeat in reverse order – 45s wallsit before starting 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 3RM

2a Bench Press 3RM

2b F/E Ring rows 3 x 8

 

3a Deadbugs 2 x 16

3b Russian Twist & Press 2 x 8

 

Cond: 5 rounds

1 min Man-makers

30s plank/ 30s wallsit

 

 

 

Thursday

1a TGU 1RM

2a OHS/FS 3 x 3

2b Chins 3RM

 

3a Jammer Press 3 x 10e/s

3b Plank Rotations 3 x 10e/s

 

Circuit: 2 Rounds, 45s/15s + 50s/10s

Ring Plank

Ropes

Slams

Jump Lunges

Ring Mountain Climbers

 

Friday

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

 

 

 

May 19, 2019No Comments

Workouts May 20th to May 25th

Cycle 37 Week 6 - Final week of cycle

Brand new 6 weeks ahead and this time it comes with a new timetable!

What this means is that on Mon there will be a 30min core & mobility class at 530pm followed by a 30min HIIT (high intensity interval training) style class at 6pm, whereas, on Wed they will be at 430pm & 5pm respectively.

On Tuesday and Thurs our 530pm and 615pm (previously 630pm) class will now be 45min sessions with 2 shorter style conditioning pieces to start and finish each session.

On Fri, our 530pm class will nw be a standalone HIIT class.

Big compound lifts will follow the structure of 8-6-4-2-1, it is important however that each of these reps is a training rep with good form and not a rep max every time.

We feel this program covers and caters for everything we are looking to improve upon and will also allow people a new variety of classes that will hopefully keep training fresh and stimulating.

Any questions about it all, just fire away.

Monday

Cond 1: 6min warm-up AMRAP

Inchworm Complex x 3

Russian baby makers x 6

Curtsy to lateral lunge x 5 r/l

1a Bench Press 8-6-4-2-1 (no fails on 1’s)

1b Ring Chins 3 x 8 (tempo/pause)

2a Turkish Get Up 2 x 2e/s

2b S/A FR KB Step up 2 x 8 r/l

2c Banded Pullaparts 2 x 15

Cond: 30/30/30/30 X 4

KB Swing

Push up

Wallball

Rest

Tuesday

Power Circuit: 3 Rounds

BB Squat Jumps x 5

KB Swings x 10

Squat Jump x 5

1a Back Squat 8-6-4-2-1 (no fails on 1’s)

1b Tall Kneeling Alt KB OH Press 3 x 8e/s

2a BB SL RDL 3 x 5e/s

2b Pullups 3 x BW max

Circuit: 45/15

Ropes

Jump lunge

KB Clean (1)w/ alt push press (1 r/l)

Ring row

Reverse Crunch

Runs: start on min 6

2-3 x Hill runs

Wed

1a OHS/FS 8/6/4

1b BB RDL 8/6/4

1c Ring Flutters 3 x 8 r/l

Upper Body Circuit – 10mins:

SA KB Chest Press x 10e/s

Ring Rows x 10

Bicep curls x 10

Skullcrushers x 10

Cond: 10mins - Start at 5, +5 every round

Chin/Ring row

KB C+P r/l

Burpees

Thurs

Cond 1:

2min Tabata – Burpees

2min Tabata – Squat Jumps

1a Pullups 3 x 5

1b Strict Press 3 x 5

1c Push Press 3 x 5 (same weight)

3a BB RFESS 3 x 5e/s (Front racked if possible)

3b Chins 3 x 5

Cond 2:

6min Tabata – Alternating between Burpees & Squat Jumps

Fri

Core: 2 rounds

Pallof twist x 10e/s

Hollow Hold x 30s

Tempo Ring Jacknifes x 10

1a Hang Clean – build to heavy 3 – 5sets total

2a Deadlift 8-6-4-2-1 (no fails on 1’s)

2b Dips 3 x 10

2c BB BO Rows 3 x 10

Cond: 10 mins ascending ladder

1 SA KB Thruster right & left

1 Sit

1 Jump Lunge r/l

Then 2,3,4 and so on.......

Mon

Core & Mobility Class 1

General Mobs – 5-8mins

Core: 15mins – AMRAP

Plank x 60s

Reverse Crunch x 10

S/L hip bridge (heel on bench) x 8 r/l

Side Plank Rotation x 6 r/l

Alt Superman x 5 r/l

Static stretch: 4 -5 mins

Couch x 60s r/l

Pigeon x 30s r/l

HIIT Class 1

Cond: 30/30/30/30 X 4

KB Swing

Push up

Wallball

Rest

Run 3 hills from gym

30/30/30/30 x 4

Slam

Ring row

Burpee

Wed

Core & Mobility Class 2

General mobs x 5 mins

Landmine rot 3 x 8 r/l

Plate Crunch 3 x 8 (slow)

Plate twist + Press 3 x 8

Offset – 1 BU kb carry / 1 heavy S/A carry 2 X 2L e/s

Weighted Wallsit x 60s

Bretzel 2 x 5 breaths

Ring QL Stretch 2 x 30s r/l

HIT Class 2

Cond:8mins - Start at 5, +5 every round

Chin/Ring row

KB C+P r/l

Burpees

Tabata – squat jumps alt Jumps lunges – 4 min

Cond:8mins - Start where finished – try get back to 5

Chin/Ring row

KB C+P r/l

Burpees

Fri

HIT Class 3

Circuit: x 1 round

Ropes

Jump Lunge

KB Pull through

Bar hang

Burpee

Sit up

KB Swing

Ring plank

Ring row

Ring flutter

3 min partner ball slam

Circuit: x 1 round reverse order

May 12, 2019No Comments

Workouts May 13th – May 17th

Cycle 37 Week 5

 

Brand new 6 weeks ahead and this time it comes with a new timetable!

 

What this means is that on Mon there will be a 30min core & mobility class at 530pm followed by a 30min HIIT (high intensity interval training) style class at 6pm, whereas, on Wed they will be at 430pm & 5pm respectively.

On Tuesday and Thurs our 530pm and 615pm (previously 630pm) class will now be 45min sessions with 2 shorter style conditioning pieces to start and finish each session.

On Fri, our 530pm class will nw be a standalone HIIT class.

 

Big compound lifts will follow the structure of 8-6-4-2-1, it is important however that each of these reps is a training rep with good form and not a rep max every time.

 

We feel this program covers and caters for everything we are looking to improve upon and will also allow people a new variety of classes that will hopefully keep training fresh and stimulating.

 

Any questions about it all, just fire away.

 

Monday

Power Circuit: 3 Rounds

BB Squat Jumps x 5

Box Jump x 3

KB Swings x 10

 

1a Back Squat 8-6-4-2-1 (no fails on 1’s)

1b Standing Alt KB OH Press 3 x 8e/s

2a Double KB SL RDL 3 x 5e/s

2b Pullups 3 x BW max

 

Circuit: 45/15

Ropes

Jump lunge

Powerbag Burpee -Clean

Ring plank

Sit-up

Runs: start on min 6

2-3 x Hill runs

 

Tuesday

Cond 1: 6min warm-up

3 Inchworms

6 Squat -Stands

6 Curtsy to lateral lunge e/s

6 Burpees

 

1a Bench Press 8-6-4-2-1 (no fails on 1’s)

1b Feet Elevated Ring Chins 3 x 10

(1c KB Reverse Lunges 3 x 8e/s)

2a Turkish Get Up 3 x 2e/s

2b Banded Pullaparts 3 x 15

 

Cond 2:

20s/20s, 30s/30s, 30s/30s, 20s/20s

Bear crawls

+

4mins:

4 Burpees

6late GTOH

8 Plate Lunges

 

Wed

Core: 2 rounds

Pallof twist x 10e/s

Hollow Hold x 30s

Tempo Ring Jacknifes x 10

 

1a Hang Clean – build to heavy 3 – 5sets total

2a Deadlift 8-6-4-2-1 (no fails on 1’s)

2b Dips 3 x 10

2c KB BO Rows 3 x 10

 

Cond: 10 mins descending ladder from 10

10 SA KB Thruster right & left

10 Sit

10 Jump Lunge r/l

Then 9,8,7 and so on.......

 

Thurs

Cond 1:

2min Tabata – Slams

2min Tabata – Wallballs

 

1a Pullups 3 x 5

1b Strict Press 3 x 5

2a Chins 3 x 3

2b Push Press 3 x 3

3a BB RFESS 3 x 5e/s

3b Ring Rollouts 3 x 8

 

Cond 2:

6min Tabata – Alternating between Slams & Wallballs

 

Fri

1a OHS/FS 3 x 8

1b BB RDL 3 x 8

1c Ring Flutters 3 x 8

 

Upper Body Circuit – 10mins:

SA KB Chest Press x 10e/s

Ring Rows x 10

Bicep curls x 10

Skullcrushers x 10

 

Cond: 10mins - Start at 5, +1 every round

Wallballs

KB Swing

Burpees

 

 

 

 

 

 

 

 

May 6, 2019No Comments

Workouts May 7th – 11th

Cycle 37 Week 4

Brand new 6 weeks ahead and this time it comes with a new timetable!

What this means is that on Mon there will be a 30min core & mobility class at 530pm followed by a 30min HIIT (high intensity interval training) style class at 6pm, whereas, on Wed they will be at 430pm & 5pm respectively.

On Tuesday and Thurs our 530pm and 615pm (previously 630pm) class will now be 45min sessions with 2 shorter style conditioning pieces to start and finish each session.

On Fri, our 530pm class will nw be a standalone HIIT class.

Big compound lifts will follow the structure of 8-6-4-2-1, it is important however that each of these reps is a training rep with good form and not a rep max every time.

We feel this program covers and caters for everything we are looking to improve upon and will also allow people a new variety of classes that will hopefully keep training fresh and stimulating.

Any questions about it all, just fire away.

Tuesday

Cond 1:

2min Tabata – Burpees

2min Tabata – Squat Jumps

1a Pullups 3 x 5

1b Strict Press 3 x 5

1c Push Press 3 x 5 (same weight)

3a BB RFESS 3 x 5e/s (Front racked if possible)

3b Chins 3 x 5

Cond 2:

6min Tabata – Alternating between Burpees & Squat Jumps

Wed

Core: 2 rounds

Pallof twist x 10e/s

Hollow Hold x 30s

Tempo Ring Jacknifes x 10

1a Hang Clean – build to heavy 3 – 5sets total

2a Deadlift 8-6-4-2-1 (no fails on 1’s)

2b Dips 3 x 10

2c BB BO Rows 3 x 10

Cond: 10 mins ascending ladder

1 SA KB Thruster right & left

1 Sit

1 Jump Lunge r/l

Then 2,3,4 and so on.......

Thurs

Power Circuit: 3 Rounds

BB Squat Jumps x 5

KB Swings x 10

Box Jump x 3 – stick landing from box

1a Back Squat 8-6-4-2-1 (no fails on 1’s)

1b Tall Kneeling Alt KB OH Press 3 x 8e/s

2a BB SL RDL 3 x 5e/s

2b Pullups 3 x BW max

Circuit: 45/15

Ropes

Jump lunge

KB Clean (1)w/ alt push press (1 r/l)

Ring row

Reverse Crunch

Runs: start on min 6

2-3 x Hill runs

Fri

1a OHS/FS 8/6/4

1b BB RDL 8/6/4

1c Ring Flutters 3 x 8 r/l

Upper Body Circuit – 10mins:

SA KB Chest Press x 10e/s

Ring Rows x 10

Bicep curls x 10

Skullcrushers x 10

Cond: 10mins - Start at 5, +5 every round

Chin/Ring row

KB C+P r/l

Burpees