Test week Pre Cycle 28

 

Mon

1a Front Squat 3RM

 

2a Pushups in 60s

2b Chins in 60s

 

3a Banded KB Swing 2 x 20

3b Inchworm w/ press 2 x 6

3c Hanging Leg Raises 2 x 10

3d Ring rollout 2 x 8

 

Cond: 2 Rounds

50 KB swings

40 Air squats

30 Sit ups

20 Ring Rows

10 Pushups

 

Tuesday

Jump Tests:

Max Height Countermovement

Max Height Squat Jump

 

1a Push Press 1 RM

 

2a BB BO Row 3 x 10

2b Weighted Plank 2 x 60s

2c Hollow Hold 2 x 30s

 

Cond: Barbell Complex - start every 2 mins for 8 mins

5 RDL

5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees

 

Wed

1a TGU 1RM

2a Deadlift 3RM

3a (Floor) Bench Press 5RM

3b Pause Ring Rows 3 x 10-3s pause

 

Cond: Partner Session – 10mins

3 KB Man Makers

10 Wallballs

 

 

 

 

Thursday

 

Jump Tests:

Max Height Countermovement

Max Height Squat Jump

 

1a Band Resisted Rear Foot Elevated Split Squat 3 x 5e/s

1b Chins 3RM

 

2a Jammer Press 3 x 10e/s

2b Plank Rotations 3 x 10e/s

 

Cond: Circuit 45s/15s x 2 Rounds

Ring Plank

Ropes

Slams

Jump Lunges

Ring Mountain Climbers

 

Fri

 

1a Pause Back Squat 3 x 5 – 5s pause

1b SL RDL 3 x 5e/s

1c Spiderman Plank 3 x 16

 

2a Farmers Carry 2 x 6

2b Ring Jacknife 2 x 15

 

Cond: 10mins Ascending ladder

Hand Release Pushups

Wallballs

Sit Ups

KB Cleans

 

 

Week 5 Cycle 27

 

The first week of our new cycle commences on Monday Nov 20^th and it sees the inclusion of a BB Complex as a strength piece where people will try to increase the weight used over the 6 week cycle. We will be keeping a slightly longer 15 minute conditioning piece with continued work on the Turkish Get-Up whilst under a cardio response.

 

Deadlift will be trained using the 2 reps every minute on the minute (EMOM) approach while we will be back squatting on the 50 rep day. On this day members will have a certain amount of exercises to perform 50 repititions of. These reps can be broken up however the individual wants.

 

Single leg strength exercises which we havent seen in a while such as the single leg squat as well as the split stance barbell RDL will be included to continue working on lower body strength and stability.

 

Of course, upper body push and pull exercises will be worked on throughout the cycle along with effective core training. Looking forward to the pre-Christmas training cycle.

 

Monday

 

A. BB Complex: 5 sets

Push Press x 5

Rev Lunge x 8

Back Squat x 8

 

B. 15 min:

TGU x 2 r/l

GTOH x 15

Squats x 15

Sit Ups x 15

Ring Row x 15

Burpees x 8

 

Wall sit from min 7-8 then return to current round

 

Tuesday

 

A Deadlift – 2 reps EMOM x 7 min

 

B1. Weighted Plank 2 x 45s

B2. Side Hand Plank 2 x 30s r/l

B3. Pushup Plank Walkouts 2 x 8

 

C1. Ring Dips/ Push ups 3 x 10

C2. Pull ups 3 x max

 

Cond: Circuit 50s/10s – 2 Rounds

Ropes

KB Man Makers

Slams

Bear Crawl

 

Wednesday

 

A1. Back Squat 3 x 3

A2. KB Squat Jump 3 x 5

 

Complete 50 reps:

BB Push Press

KB Swing

Push ups

Jump Lunge

V-Sits

Slams

Ring Rows

 

Thursday

 

A1. RFESS 3 x 15/10/5 r/l

 

B1. Floor Press 3 x 6

B2. Ring Push up 3 x 10

B3. Push up plank 3 x 60s

 

C1. BB BO Row 3 x 10

C2. Ring Row 3 x 10

C2. Pullaparts 3 x 15

 

Cond: 3 Rounds AMRAP
Round 1=3mins, round 2 = 2mins, round 3 = 90s

5 Pushups
10 Kettlebell Swings

10 Squats

10 Jump Lunges
Rest 60s

 

Friday

 

A1. S/L Squat from box 3 x 6 r/l

A2. Jammer Push Press 3 x 10 r/l

A3. Landmine 3 x 8 r/l

 

B1. Split Stance BB RDL 3 x 6 r/l

B2. Banded KB Swing 3 x 15

 

Cond: 90s rounds

8 Ring Rows/4 Chins

8 burpee

Increase reps by 2 per round (1 for chins) until you can’t finish in the 90s time period

 

 

 

Week 4

 

The first week of our new cycle commences on Monday Nov 20^th and it sees the inclusion of a BB Complex as a strength piece where people will try to increase the weight used over the 6 week cycle. We will be keeping a slightly longer 15 minute conditioning piece with continued work on the Turkish Get-Up whilst under a cardio response.

 

Deadlift will be trained using the 2 reps every minute on the minute (EMOM) approach while we will be back squatting on the 50 rep day. On this day members will have a certain amount of exercises to perform 50 repititions of. These reps can be broken up however the individual wants.

 

Single leg strength exercises which we havent seen in a while such as the single leg squat as well as the split stance barbell RDL will be included to continue working on lower body strength and stability.

 

Of course, upper body push and pull exercises will be worked on throughout the cycle along with effective core training. Looking forward to the pre-Christmas training cycle.

 

Monday

 

A1. Back Squat 3 x 3

A2. KB Squat Jump 3 x 5

 

Complete 50 reps:

BB Front Squat

Wallballs

Push ups

KB Swing

V-Sits

Slams

Ring Rows

 

Tuesday

A. BB Complex: 4 sets

Push Press x 5

Rev Lunge x 8

Back Squat x 8

 

B. 15 min:

TGU x 2 r/l

GTOH x 15

Squats x 15

Sit Ups x 15

Ring Row x 15

Burpees x 8

 

Wall sit from min 7-8 then return to current round

 

Wednesday

A Deadlift – 2 reps EMOM x 6 min

 

B1. Deadbugs 2 x 16

B2. Side Hand Plank 2 x 30s r/l

B3. Ring Fallouts 2 x 8

 

C1. Ring Dips/ Push ups 3 x 10

C2. Pull ups 3 x max

 

Cond: Circuit 50s/10s – 2 Rounds

Ropes

KB PuPu or just Pulls

Slams

Bear Crawl

 

Thursday

A1. S/L Squat from box 3 x 6 r/l

A2. Split Stance Jammer Press 3 x 10 r/l

A3. Split Stance Landmine 3 x 8 r/l

 

B1. Split Stance BB RDL 3 x 6 r/l

B2. Banded KB Swing 3 x 15

 

Cond: 90s rounds

8 Ring Rows/4 Chins

8 burpee

Increase reps by 2 per round (1 for chins) until you can’t finish in the 90s time period

 

 

Friday

 

A1. RFESS 3 x 15/10/5 r/l

 

B1. Floor Press 3 x 6

B2. Ring Chest Flys 3 x 10

B3. Push up plank 3 x 60s

 

C1. BB BO Row 3 x 10

C2. Ring Row 3 x 10

C2. Pullaparts 3 x 15

 

Cond:

8mins EMOTM (every min on the min)

5 pushups

10 rows

15 squat jumps

- Plank in remaining time after the even mins...0,2,4....

 

Week 3 Cycle 27

 

The first week of our new cycle commences on Monday Nov 20^th and it sees the inclusion of a BB Complex as a strength piece where people will try to increase the weight used over the 6 week cycle. We will be keeping a slightly longer 15 minute conditioning piece with continued work on the Turkish Get-Up whilst under a cardio response.

 

Deadlift will be trained using the 2 reps every minute on the minute (EMOM) approach while we will be back squatting on the 50 rep day. On this day members will have a certain amount of exercises to perform 50 repititions of. These reps can be broken up however the individual wants.

 

Single leg strength exercises which we havent seen in a while such as the single leg squat as well as the split stance barbell RDL will be included to continue working on lower body strength and stability.

 

Of course, upper body push and pull exercises will be worked on throughout the cycle along with effective core training. Looking forward to the pre-Christmas training cycle.

 

Monday

 

A. BB Complex: 4 sets

Push Press x 5

Rev Lunge x 8

Back Squat x 8

 

B. 15 min:

TGU x 2 r/l

GTOH x 15

Squats x 15

Sit Ups x 15

Ring Row x 15

Burpees x 8

 

Wall sit from min 7-8 then return to current round

 

Tuesday

 

A Deadlift – 2 reps EMOM x 6 min

 

B1. Plate Deadbugs 2 x 16

B2. Side Hand Plank 2 x 30s r/l

B3. Pushup Plank Walkouts 2 x 8

 

C1. Ring Dips/ Push ups 3 x 10

C2. Pull ups 3 x max

 

Cond: Circuit 50s/10s – 2 Rounds

Ropes

KB PuPu or just Pulls

Slams

Bear Crawl

 

Wednesday

 

A1. Back Squat 3 x 3

A2. KB Squat Jump 3 x 5

 

Complete 50 reps:

BB Push Press

KB Swing

Push ups

Jump Lunge

V-Sits

Slams

Ring Rows

 

Thursday

 

A1. RFESS 3 x 15/10/5 r/l

 

B1. Floor Press 3 x 6

B2. Ring Push up 3 x 10

B3. Push up plank 3 x 60s

 

C1. BB BO Row 3 x 10

C2. Ring Row 3 x 10

C2. Pullaparts 3 x 15

 

Cond 8 mins:

Tabata: stay for 4 rounds

Slams

Hanging knee raises

Wallballs

Sit up

 

Friday

 

A1. S/L Squat from box 3 x 6 r/l

A2. Jammer Push Press 3 x 10 r/l

A3. Landmine 3 x 8 r/l

 

B1. Split Stance BB RDL 3 x 6 r/l

B2. Banded KB Swing 3 x 15

 

Cond: 90s rounds

8 Ring Rows/4 Chins

8 burpee

Increase reps by 2 per round (1 for chins) until you can’t finish in the 90s time period

 

 

Week 2 Cycle 27

 

The first week of our new cycle commences on Monday Nov 20^th and it sees the inclusion of a BB Complex as a strength piece where people will try to increase the weight used over the 6 week cycle. We will be keeping a slightly longer 15 minute conditioning piece with continued work on the Turkish Get-Up whilst under a cardio response.

 

Deadlift will be trained using the 2 reps every minute on the minute (EMOM) approach while we will be back squatting on the 50 rep day. On this day members will have a certain amount of exercises to perform 50 repititions of. These reps can be broken up however the individual wants.

 

Single leg strength exercises which we havent seen in a while such as the single leg squat as well as the split stance barbell RDL will be included to continue working on lower body strength and stability.

 

Of course, upper body push and pull exercises will be worked on throughout the cycle along with effective core training. Looking forward to the pre-Christmas training cycle.

 

Monday

 

A1. Back Squat 3 x 3

A2. KB Squat Jump 3 x 5

 

Complete 50 reps:

BB Front Squat

Wallballs

Push ups

KB Swing

V-Sits

Slams

Ring Rows

 

Tuesday

A. BB Complex: 4 sets

Push Press x 5

Rev Lunge x 8

Back Squat x 8

 

B. 15 min:

TGU x 2 r/l

GTOH x 15

Squats x 15

Sit Ups x 15

Ring Row x 15

Burpees x 8

 

Wall sit from min 7-8 then return to current round

 

Wednesday

A Deadlift – 2 reps EMOM x 6 min

 

B1. Deadbugs 2 x 16

B2. Side Hand Plank 2 x 30s r/l

B3. Ring Fallouts 2 x 8

 

C1. Ring Dips/ Push ups 3 x 10

C2. Pull ups 3 x max

 

Cond: Circuit 50s/10s – 2 Rounds

Ropes

KB PuPu or just Pulls

Slams

Bear Crawl

 

Thursday

A1. S/L Squat from box 3 x 6 r/l

A2. Split Stance Jammer Press 3 x 10 r/l

A3. Split Stance Landmine 3 x 8 r/l

 

B1. Split Stance BB RDL 3 x 6 r/l

B2. Banded KB Swing 3 x 15

 

Cond: 90s rounds

8 Ring Rows/4 Chins

8 burpee

Increase reps by 2 per round (1 for chins) until you can’t finish in the 90s time period

 

 

Friday

 

A1. RFESS 3 x 15/10/5 r/l

 

B1. Floor Press 3 x 6

B2. Ring Chest Flys 3 x 10

B3. Push up plank 3 x 60s

 

C1. BB BO Row 3 x 10

C2. Ring Row 3 x 10

C2. Pullaparts 3 x 15

 

Cond:

8mins EMOTM (every min on the min)

5 pushups

10 rows

15 squat jumps

- Plank in remaining time after the even mins...0,2,4....

 

Week 1

 

The first week of our new cycle commences on Monday Nov 20^th and it sees the inclusion of a BB Complex as a strength piece where people will try to increase the weight used over the 6 week cycle. We will be keeping a slightly longer 15 minute conditioning piece with continued work on the Turkish Get-Up whilst under a cardio response.

 

Deadlift will be trained using the 2 reps every minute on the minute (EMOM) approach while we will be back squatting on the 50 rep day. On this day members will have a certain amount of exercises to perform 50 repititions of. These reps can be broken up however the individual wants.

 

Single leg strength exercises which we havent seen in a while such as the single leg squat as well as the split stance barbell RDL will be included to continue working on lower body strength and stability.

 

Of course, upper body push and pull exercises will be worked on throughout the cycle along with effective core training. Looking forward to the pre-Christmas training cycle.

 

Monday

 

A. BB Complex: 4 sets

Push Press x 5

Rev Lunge x 8

Back Squat x 8

 

B. 15 min:

TGU x 2 r/l

GTOH x 15

Squats x 15

Sit Ups x 15

Ring Row x 15

Burpees x 8

Wall sit from min 7-8 then return to current round

Tuesday

A Deadlift – 2 reps EMOM x 6 min

B1. Deadbugs 2 x 16

B2. Side Hand Plank 2 x 30s r/l

B3. Ring Fallouts 2 x 8

C1. Ring Dips/ Push ups 3 x 10

C2. Pull ups 3 x max

Cond: Circuit 60s/30s Alt for 2 each

Ropes

Slams

Bear Crawl

Finish with 60s burpees

Wednesday

A1. Back Squat 3 x 3

A2. KB Squat Jump 3 x 5

Complete 50 reps:

BB Front Squat

KB Swing

Push ups

Jump Lunge

V-Sits

Slams

Ring Rows

 

Thursday

 

A1. RFESS 3 x 15/10/5 r/l

 

B1. Floor Press 3 x 6

B2. Ring Push up 3 x 10

B3. Push up plank 3 x 60s

 

C1. BB BO Row 3 x 10

C2. Ring Row 3 x 10

C2. Pullaparts 3 x 15

 

Cond 8 mins:

Tabata: stay for 4 rounds

Slams

Hanging knee raises

Wallballs

Sit up

 

Friday

 

A1. S/L Squat from box 3 x 6 r/l

A2. 1/2 kneeling Jammer Press 3 x 10 r/l

A3. Kneeling Landmine 3 x 8 r/l

 

B1. Split Stance BB RDL 3 x 6 r/l

B2. Banded KB Swing 3 x 15

 

Cond: 90s rounds

8 Ring Rows/4 Chins

8 burpee

Increase reps by 2 per round (1 for chins) until you can’t finish in the 90s time period

 

Test week Pre Cycle 27

Throughout this week we want to have results for everyone’s Deadlift 3RM/Front Squat 3RM and Jump Tests at the very least so on Wed-Fri if you missed one of these tests you will be completing them regardless of what else is planned for that day.

 

Mon

1a TGU 1RM

2a Deadlift 3RM

3a Floor Press 5RM

3b Pause Ring Rows 3 x 10-3s pause

 

Cond: Partner Session – 10mins

3 KB Man Makers

10 Wallballs

 

Tuesday

1a Front Squat 3RM

 

2a Pushups in 60s

2b Chins in 60s

 

3a Banded KB Swing 2 x 20

3b Inchworm w/ press 2 x 6

3c Hanging Leg Raises 2 x 10

3d Ring rollout 2 x 8

 

Cond: 90s rounds

8 Ring Rows/4 Chins

8 burpee

Increase reps by 2 per round (1 for chins) until you can’t finish in the 90s time period

 

Wed

Jump Tests:

Max Height Countermovement

Max Height Squat Jump

 

Front Squat 3RM / Deadlift 3RM if haven’t done so already

 

1a Push Press 1 RM

 

2a BB BO Row 3 x 10

2b Weighted Plank 2 x 60s

2c Hollow Hold 2 x 30s

 

Cond: Barbell Complex - start every 2 mins for 8 mins

5 RDL

5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees

 

Thursday

Jump Tests: if haven’t done so already

Max Height Countermovement

Max Height Squat Jump

Max Height S/L Jumps

 

Front Squat 3RM / Deadlift 3RM if haven’t done so already

 

1a Rear Foot Elevated Split Squat 1 x max e/s + 2 x 5e/s

1b Chins 3RM

 

2a Jammer Press 3 x 10

2b Plank Rotations 3 x 8e/s

 

Cond: Circuit 45s/15s x 2 Rounds

Ring Plank

Ropes

Slams

Jump Lunges

Ring Mountain Climbers

 

Fri

Jump Tests: if haven’t done so already

Max Height Countermovement

Max Height Squat Jump

 

Front Squat 3RM / Deadlift 3RM if haven’t done so already

 

1a Back Squat 5/10/15

1b SL RDL 3 x 5e/s

1c Spiderman Plank 3 x 16

 

2a Farmers Carry 2 x 6

2b Ring Jacknife 2 x 15

 

Cond: 10mins Ascending ladder

Hand Release Pushups

Wallballs

Sit Ups

Jump Lunge

 

 

Week 6

One of the main new changes we are making to this next 6 week training block is the addition of a totals day once a week. This is a power lifting comp style day whereby you will try and set a 3RM in your front squat and deadlift along with a 5RM in your floor 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 be using Every Min on the Min (EMOM) style training for a couple of big lifts, namely the back squat and split stance OH press. This will allow us build volume h=while also keeping the intensity of the lift fairly high.

We will also have sets to failure one day per week in RFESS, Chins and pushups which again will be another way of judging your progress week on week.

We will be having 1 day which will incorporate a long conditioning piece and 1 day which will have 2 short conditioning pieces. These will remain constant throughout the 6 weeks in order to see some progress.

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

Mon

S&C

1. Back Squat x 2 – Every min on the min (EMOM) for 6mins

2. Split Stance OH Strict Press x 5 – EMOM 6mins

Cond: 15mins

TGU x 3 e/s

GTOH x 10

Jump Lunge x 10

Squats x 10

Sit Ups x 10

Ring Row x 10

Burpees x 5

Tuesday

S&C

Core: 2 Rounds

Weighted Plank x 45s

Reverse Crunch x 15

Hollow Hold x 30s

1a BB Split Squats 3 x 15e/s

1b Chins 3 x 5 (weighted if possible or else with tempo)

2a Bottoms Up KB Presses 2 x 8e/s

2b Band Pullaparts 2 x 15

Cond: 9min Every Min on the Min:

1^st – 10-15 Wallballs

2^nd – 20 Jump Squats

3^rd – 20 KB Swings

After your last set of 20 KB Swings you try and hold a wall sit until 10mins has elapsed.

Wed

S&C

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

1. Front Squat 3RM

2. Floor Press 5RM

3. Deadlift 3RM

Cond: Circuit 30/30 x 2 Rounds 3 burpees after each round

KB Clean

Ring Row

Ropes

Slams

Thursday

S&C

Core: 2 Rounds

Pallof Hold x 30s e/s

Landmine x 16

SA KB Hold x 30s e/s

1a KB Step Ups 4 x 6e/s

1b Pullups 4 x max

1c BB Bent Over Row 4 x 10

Cond: KB Complex - start every 2 mins for 10 mins

5 RDL

5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees

Fri

S&C

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

1. Rear Foot Elevated Split Squat

2. Chins

3. Pushups

1a RDL 3 x 8

1b Chins 3 x max

1c Pushups 3 x 10

Cond:

2-4 Burpees every 20s for 4mins

Rest 2mins

4-6 slams every 20s for 4mins

 

Week 5 Cycle 26

 

One of the main new changes we are making to this next 6 week training block is the addition of a totals day once a week. This is a power lifting comp style day whereby you will try and set a 3RM in your front squat and deadlift along with a 5RM in your floor 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 be using Every Min on the Min (EMOM) style training for a couple of big lifts, namely the back squat and split stance OH press. This will allow us build volume h=while also keeping the intensity of the lift fairly high.

 

We will also have sets to failure one day per week in RFESS, Chins and pushups which again will be another way of judging your progress week on week.

 

We will be having 1 day which will incorporate a long conditioning piece and 1 day which will have 2 short conditioning pieces. These will remain constant throughout the 6 weeks in order to see some progress.

 

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

 

Tues

S&C

 

1. Back Squat x 2 – Every min on the min (EMOM) for 6mins

2. Split Stance OH Strict Press x 5 – EMOM 6mins

 

Cond: 15mins

TGU x 3 e/s

GTOH x 10

Jump Lunge x 10

Squats x 10

Sit Ups x 10

Ring Row x 10

Burpees x 5

 

Wednesday

S&C

 

Core: 2 Rounds

Weighted Plank x 45s

Reverse Crunch x 15

Hollow Hold x 30s

 

1a BB Split Squats 3 x 15e/s

1b Chins 3 x 5 (weighted if possible or else with tempo)

 

2a Bottoms Up KB Presses 2 x 8e/s

2b Band Pullaparts 2 x 15

 

Cond: 9min Every Min on the Min:

1^st – 10-15 Wallballs

2^nd – 15 Jump Squats + 10 Jump Lunges

3^rd – 20 KB Swings

 

After your last set of 20 KB Swings you try and hold a wall sit until 10mins has elapsed.

 

Thurs

S&C

 

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

 

1. Front Squat 3RM

2. Floor Press 5RM

3. Deadlift 3RM

 

Cond: Circuit 45s/15s x 2 Rounds

Ring Plank

Ropes

Slams

Ring Mountain Climbers

 

 

Friday

S&C

 

Core: 2 Rounds

Pallof Hold x 30s e/s

Landmine x 16

SA KB Hold x 30s e/s

 

1a KB Step Ups 4 x 6e/s

1b Pullups 4 x max

1c BB Bent Over Row 4 x 10

 

Cond: KB Complex - start every 2 mins for 10 mins

5 RDL

5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees

 

 

 

Week 4 Cycle 26

 

One of the main new changes we are making to this next 6 week training block is the addition of a totals day once a week. This is a power lifting comp style day whereby you will try and set a 3RM in your front squat and deadlift along with a 5RM in your floor 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 be using Every Min on the Min (EMOM) style training for a couple of big lifts, namely the back squat and split stance OH press. This will allow us build volume h=while also keeping the intensity of the lift fairly high.

 

We will also have sets to failure one day per week in RFESS, Chins and pushups which again will be another way of judging your progress week on week.

 

We will be having 1 day which will incorporate a long conditioning piece and 1 day which will have 2 short conditioning pieces. These will remain constant throughout the 6 weeks in order to see some progress.

 

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

 

Mon

S&C

Core: 2 Rounds

Weighted Plank x 45s

Reverse Crunch x 15

Hollow Hold x 30s

 

1a BB Split Squats 3 x 15e/s

1b Chins 3 x 5 (weighted if possible or else with tempo)

 

2a Bottoms Up KB Presses 2 x 8e/s

2b Band Pullaparts 2 x 15

 

Cond:

Start with 20 Sit Ups

Then 5 Rounds:

5 Slams + 10 Squat Jumps

5 Slams + 10 wallballs

Finish with 20 Sit Ups

 

Tuesday

S&C

1. Back Squat x 2 – Every min on the min (EMOM) for 6mins

2. Split Stance OH Strict Press x 5 – EMOM 6mins

 

Cond: 15mins

TGU x 3 e/s

GTOH x 10

Jump Lunge x 10

Squats x 10

Sit Ups x 10

Ring Row x 10

Burpees x 5

 

Wed

S&C

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

1. Rear Foot Elevated Split Squat – use a weight that you think you could perform 5-8 reps with.
2. Chins
3. Pushups

 

1a RDL 3 x 8

1b Chins 3 x max

1c Ring Pushups 3 x 10

 

Cond:

2-4 Burpees every 20s for 4mins

 

Rest 2mins

 

3-5 slams every 20s for 4mins

 

Thursday

S&C

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

 

1. Front Squat 3RM

2. Floor Press 5RM

3. Deadlift 3RM

 

Cond: 8min AMRAP

8 Plate GTOH

8 Plate OH Lunge

8 Squat Jumps

8 Situps

 

Fri

S&C

Core: 2 Rounds

Pallof Hold x 30s e/s

Landmine x 16

SA KB Hold x 30s e/s

 

1a KB Step Ups 4 x 6e/s

1b Pullups 4 x max

1c BB Bent Over Row 4 x 10

 

Cond: KB Complex - start every 2 mins for 10 mins

5 RDL

5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees