Cycle 22 Week 4

 

Within this new cycle, big lifts (squat, deadlift) will comprise of 4 working sets. 3 sets of a heavy 3 reps, finishing with a final set of max effort reps at Bodyweight for those able or 3/4 BW.

 

Structure of some classes will differ with a couple of days including 2 conditioning pieces and one day with a longer conditioning ;-).

 

Certain lifts such as the Push press and BO row will comprise of 4 working sets. Push press will follow 3 sets of a heavy 3 with a final set at a weight allowing the individual to perform 10+. Bent over row will follow a similar structure with the first 3 sets set at 8 reps and a final high rep set at a weight allowing for 15+ reps.

 

Certain exercises which may not have been in the last cycle include Front squat, BB Step-up, as well as weighted plate push ups.

 

 

Monday

 

A1. Weighted Plate Ring Push up 4 x 10

A2. Weighted Pull up (ring/bar) 4 x 6/max

 

B1. S/L BB RDL 3 x 6 r/l

B2. Half Kneeling S/A OH KB Press 3 x 10 r/l

 

C1. Hollow hold + leg raise 2 x 20s + 10

C2. Superman hold + dynamics 2 x 20s + 10

 

Cond: 30/30 (stay on for 2 go's of each exercise)

2 burpees after each 30s of work

KB Thruster

Ring Row

Jump Lunges

Elbow-Hand Plank

 

Tuesday

 

A1. Back Squat x 3/3/3/(BW) max

A2. Banded KB Swing 4 x 12

 

Cond: Tabata x 6 rounds

KB Rev Lunge

Hanging Knee Raises

Ring Chest Flys

 

Cond: 8 mins

Alt 30/30, 40/20

Burpee

Wallball

 

Wednesday

 

A1. Deadlift 3/3/3/ (BW) +

A2. Pause Box jump 3 x 4

 

B1. Hip Thrust 2 x 15

B2. Plate Around the Worlds 2 x 8 e/s

 

Cond: 15 mins

 

8 min: 45/15

Ropes

Sit up

Squat Jump

Mountain Climbers

Ladder walk

Plank

KB Swing

Ring Jacknife

 

rest 2 mins

 

5 min

Partner

Slams x 8 each

Wallball x 8 each

 

Thursday

 

A1. Push Press x 3/3/3/ 10+

 

B1. BB Step up 3 x 6 r/l

 

C1. Underhand BO Row x 8/8/8/15+

 

Cond:

Partner workout – every second min everyone has to do 3 burpees

 

20 Bear Crawls

60 Ring Rows/30 Pullups

100 Squats

 

Friday

 

8 hill runs

Alternate between short hills and hill runs to green gate.

 

Front Squat 4 x 6

Negative Chins 4 x 5

 

Cond: 8 mins

TGU x 1 r/l

Slams x 10

Sit up x 10

 

 

 

 

 

 

Cycle 22 Week 3

Within this new cycle, big lifts (squat, deadlift) will comprise of 4 working sets. 3 sets of a heavy 3 reps, finishing with a final set of max effort reps at Bodyweight for those able or 3/4 BW.

Structure of some classes will differ with a couple of days including 2 conditioning pieces and one day with a longer conditioning ;-).

Certain lifts such as the Push press and BO row will comprise of 4 working sets. Push press will follow 3 sets of a heavy 3 with a final set at a weight allowing the individual to perform 10+. Bent over row will follow a similar structure with the first 3 sets set at 8 reps and a final high rep set at a weight allowing for 15+ reps.

Certain exercises which may not have been in the last cycle include Front squat, BB Step-up, as well as weighted plate push ups.

Monday

A1. Back Squat x 3/3/3/(BW) max

A2. Banded KB Swing 3 x 12

Cond: 8 mins 30/30

Burpee

Wallball

Cond: Tabata x 6 rounds

KB Rev Lunge

KB Pulls

Ring chest flys

Tuesday

A1. Weighted Plate (Ring) Push up 4 x 10

A2. Weighted Pull up (ring/bar) 4 x 6/max

B1. S/L BB RDL 3 x 6 r/l

B2. Split stance OH KB Press 3 x 10 r/l

C1. Hollow hold + leg raise 2 x 20s + 10

C2. Superman hold + dynamics 2 x 20s + 10

Cond: 10-8-6-8-10

KB Thruster

Ring Row

Sit up

Wednesday

Cond: 8 mins

TGU x 1 r/l

Slams x 10

Sit up x 10

i. Front Squat 4 x 6

ii. Ring Fallouts 4 x 10

iii. Deadbug 4 x 20

Cond:10mins AMRAP

30 BW squats
20 KB Swings

10 Plate GTOH
5 Dips/Pushups

Thursday

A1. Deadlift 3/3/3/ (BW) +

A2. Pause Box jump 3 x 4

B1. Hip Thrust 2 x 15

B2. Floor wipers 3 x 6 r/l

Cond: 15 mins

EMOTM 8

even – 10 KB swings / 8 Rows (5 Chins)

odd –20 jump lunges/ 8 push ups – finish time in pushup plank

rest 2 mins

5 min

Partner

Slams x 8 each

Wallball x 8 each

Cycle 22 Week 2

 

Within this new cycle, big lifts (squat, deadlift) will comprise of 4 working sets. 3 sets of a heavy 3 reps, finishing with a final set of max effort reps at Bodyweight for those able or 3/4 BW.

 

Structure of some classes will differ with a couple of days including 2 conditioning pieces and one day with a longer conditioning ;-).

 

Certain lifts such as the Push press and BO row will comprise of 4 working sets. Push press will follow 3 sets of a heavy 3 with a final set at a weight allowing the individual to perform 10+. Bent over row will follow a similar structure with the first 3 sets set at 8 reps and a final high rep set at a weight allowing for 15+ reps.

 

Certain exercises which may not have been in the last cycle include Front squat, BB Step-up, as well as weighted plate push ups.

 

 

Monday

 

A1. Weighted Plate Ring Push up 4 x 10

A2. Weighted Pull up (ring/bar) 4 x 6/max

 

B1. S/L BB RDL 3 x  6 r/l

B2. Tall Kneeling S/A OH KB Press 3 x 10 r/l

 

C1. Hollow hold + leg raise 2 x 20s + 10

C2. Superman hold + dynamics 2 x 20s + 10

 

Cond: 30/30 (stay on for 2 go's of each exercise)

2 burpees after each 30s of work

KB Thruster

Ring Row

Slam

Push up

 

Tuesday

 

A1. Back Squat x 3/3/3/(BW) max

A2. Banded KB Swing 3 x 12

 

Cond: Tabata x 6 rounds

KB Rev Lunge

Hanging knees

Ring Chest Flys

 

Cond: 8 mins

Alt 30/30, 40/20

Burpee

Wallball

 

 

 

Wednesday

 

A1. Deadlift 3/3/3/ (BW) +

A2. Pause Box jump 3 x 4

 

B1. Hip Thrust 2 x 15

B2. Pallof twist 2 x 15 r/l

 

Cond: 15 mins

 

Cond:

3min AMRAP

4 Pushups

6 Box Jumps

8 Sit Ups

1min Rest

2min AMRAP

1min Rest

1min AMRAP

 

rest 2 mins

 

5 min

Partner

Slams x 8 each

Wallball x 8 each

 

 

Thursday

 

A1. Push Press x 3/3/3/ 10+

 

B1. BB Step up 3 x 6 r/l

 

C1. Underhand BO Row x 8/8/8/15+

 

Cond: 4 x 90s rounds 60 s rest

20 swings

10 GTOH

10 OH Lunges

 

Friday

 

Cond: 8 mins

TGU x 1 r/l

Slams x 10

Sit up x 10

 

Front Squat 4 x 6

S/A KB Row 4 x 8 r/l

 

Cond:

Start with 15 Burpee

6 Rounds:

10 Sit ups

10 KB Swings

Finish with 15 Burpees

 

 

Cycle 22 Week 1

 

Within this new cycle, big lifts (squat, deadlift) will comprise of 4 working sets. 3 sets of a heavy 3 reps, finishing with a final set of max effort reps at Bodyweight for those able or 3/4 BW.

 

Structure of some classes will differ with a couple of days including 2 conditioning pieces and one day with a longer conditioning ;-).

 

Certain lifts such as the Push press and BO row will comprise of 4 working sets. Push press will follow 3 sets of a heavy 3 with a final set at a weight allowing the individual to perform 10+. Bent over row will follow a similar structure with the first 3 sets set at 8 reps and a final high rep set at a weight allowing for 15+ reps.

 

Certain exercises which may not have been in the last cycle include Front squat, BB Step-up, as well as weighted plate push ups.

 

Looking forward to getting stuck in after a very pleasing test week!

 

Monday

 

A1. Back Squat x 3/3/3/(BW) max

A2. KB Jump Squat 3 x 5

 

Cond: Tabata x 6 rounds

KB Rev Lunge

Hanging knees

Ring push up

 

Cond: 8 mins

Alt 30/30, 40/20

Burpee

Wallball

 

Tuesday

 

A1. Weighted Plate (Ring) Push up 4 x 10

A2. Weighted Pull up (ring/bar) 4 x 6/max

 

B1. S/L BB RDL 3 x 6 r/l

B2. S/A OH KB Press 3 x 10 r/l

 

C1. Hollow hold + leg raise 2 x 20s + 10

C2. Superman hold + dynamics 2 x 20s + 10

 

Cond: 20-16-12-8-4

Jump Lunge

Ring Row

S/A KB Thruster x 5 r/l (each round)

 

Wednesday

 

Cond: 8 mins

TGU x 1 r/l

Slams x 10

Sit up x 10

 

1. Front Squat 4 x 6
2. S/A KB Row 4 x 8 r/l

 

Cond: 4 x 90s rounds 60 s rest

20 swings

10 GTOH

remainder – max effort burpees

 

Thursday

 

A1. Push Press x 3/3/3/ 10+

 

B1. BB Step up 3 x 6 r/l

 

C1. BO Row x 8/8/8/15+

 

 

Cond: 5 rounds

KB Thruster x 30s

Skip x 60s

Rest x 30s

 

Friday

 

A1. Deadlift 3/3/3/ (BW) +

A2. Pause Box jump 3 x 4

 

B1. Hip Thrust 2 x 15

B2. S/A KB Hold 2 x 30s

 

Cond: 15 mins

 

6 min: 45/15

Ropes

Sit up

Squat Jump

Mountain Climbers

Ladder walk

Hanging knee hold

 

rest 2 mins

 

6 min

Partner

Slams x 8 each

Wallball x 8 each

 

 

Test Week Pre Cycle 22

 

Mon

 

A. Squat 2RM

- If you find 2RM quickly then do 4 x 2 as close to your 2RM as possible

1. Max Dips/Pushups in 1 min (do dips if you can!)

C. Box Jump 1RM

 

Cond: Time is recorded

3 Rounds

25 KB Swings

15 Burpees

15 Sit ups

 

Tues

 

1. Strict Press 5RM

- If you find 5RM quickly then do 3 x 5 as close to your 5RM as possible

B. Push Press 1RM

C. Max Chins in 1 min

D. 2min Max effort burpee test

 

Cond: 90s AMRAP – 4 Rounds

2 Burpees

5 Pushups

10 Wallballs

 

60s rest between rounds

 

Wed

 

A. Deadlift 2RM

- If you find 2RM quickly then do 4 x2 as close to your 2RM as possible

B. TGU 1RM

1. Max Plank (10/20kg)

 

Cond:

Partner: 8 mins

5 chins/8 ring chins

8 Slams

8 Jump Lunges

 

Thursday

 

A. BB Reverse Lunge 5RM

1. Chins – 3 RM

- If you find your 3RM quickly then complete: B1 3 x 5 tempo chin + B2 3 x 16 Russian Twists

1. Max effort Hollow Hold

D. 2min Max Effort Wallballs

 

Circuit: 2 rounds

Ropes

Plate crunch

Jump Squat

Plank

Ring Rows

 

Fri

A1. Weighted Pushup 5RM

 

B1. KB Man Makers 5RM

 

C1. Ring Chest Flys 3 x 8

C2. Banded crab walks 3 x 8 r/l

C3 KB Swing 3 x 20

 

Cond: 10minsPartner – + 1 rep every round. You Go I Go format

5 Slams

2 Burpees

5 Wallballs

 

Week 6 Cycle 21

For this cycle, we will be implementing a double conditioning day which will rotate day week to week. This is along with one day being a bodyweight and kettlebell only day, this will be a nice change to usual barbell training and will also include some pistol squats which will be a nice way of gauging single leg strength and overall mobility development.

Conventional deadlifts will alternate with straight leg deadlifts week to week while squats will follow a rep scheme of 2/4/8/12.

As always, we have programmed a balanced training program which covers bi-lateral and uni-lateral upper and lower body movements in multiple planes of motion. Re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.

This next 6 weeks is a great opportunity for you to dial in your diet and training so set yourself some SMART (Specific, Measurable, Achievable, Realistic, Time-Based) goals, write them down, hold yourself accountable to them and it will keep you motivated.

Mon
S&C
1a Squat 2/4/8/12
1b Box Jump 4 x 3
2a Pullups 3 x max
2b Bottoms up KB Press 3 x 8 r/l

Cond: 10mins
30 Burpees Buy in
Then as many round as possible:
5 Chins/Rows
5/10 Pushups
15 Squats
Tuesday
S&C
1a BB Reverse Lunge 3 x 5 r/l
1b KB Deadbud 3 x 20

Cond: 2 Rounds – 40s/20s
Ropes
Burpee
Hang
Ring row
Ring mountain climber

2a Side Plank – side plank – elbow plank – hand plank 2 x 2mins (30s each)

EMOM 8
even – 10 slams/ 5 chins (8 rows)
odd – 10 KB swings/ 10 push ups

Wed
S&C
1a Deadlift 2/4/8/12
1b Hollow hold + K2E 4 x 20s + 10
2a Strict Press 12/8/4/2
2b Chins 4 x max/ 6 eccentrics if able

Cond: Partner “you go I go”
2-4-6...16
Box Jump
Hanging Knee Raises
Jump Squats
Thursday
S&C
1a Pistol Squats 3 x 8
1b Pallof twist 3 x 12 r/l
1c Side plank 3 x 45 s r/l

2a KB Man Makers 3 x 8

3a (Feet Elevated) Ring Pushups 3 x 8
3b Tempo Ring Rows 3 x 8

Cond: Every min on the min -10mins
Even – 40s/30s/40s/30s/40s Wall sits
Odd – 45s Partner Slams

Fri
S&C
1a BB Pause Jump Squats 2 x 5
1b Rebound Squat Jumps 2 x 5
2a Push Press 4 x 3
2b Chins 4 x 5
3a BB Good Morning 3 x 5
3b KB Swing 3 x 10

Cond: 5 Rounds
20 KB Swings
15 Wallballs
10 Pushups

 

Week 3 Cycle 21

 

For this cycle, we will be implementing a double conditioning day which will rotate day week to week. This is along with one day being a bodyweight and kettlebell only day, this will be a nice change to usual barbell training and will also include some pistol squats which will be a nice way of gauging single leg strength and overall mobility development.

 

Conventional deadlifts will alternate with straight leg deadlifts week to week while squats will follow a rep scheme of 2/4/8/12.

 

As always, we have programmed a balanced training program which covers bi-lateral and uni-lateral upper and lower body movements in multiple planes of motion. Re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.

 

This next 6 weeks is a great opportunity for you to dial in your diet and training so set yourself some SMART (Specific, Measurable, Achievable, Realistic, Time-Based) goals, write them down, hold yourself accountable to them and it will keep you motivated.

 

Mon

S&C

 

1a RDL 4 x 8

1b Deadbugs 4 x 16

2a Strict Press 12/8/4/2

2b KB Bent Over Rows 4 x 8 r/l

 

Cond: 10mins As Many Rounds As Possible

10 Plate GTOH

10 Plate OH Lunges

10 Burpees Over Plate

10 Knee to Elbows

 

 

Tuesday

S&C

1a BB Reverse Lunge 3 x 5 r/l

1b Ring Skullcrushers 3 x 10

 

Cond: 3 Rounds

10 Sit Ups

20 Jump Lunges

10 KB Clean & press each side

20 Goblet Squats

 

2a Plank rotation right – plank rotation left – elbow plank – hand plank 2 x 2mins (30s each)

 

EMOM 8

even – 10 slams/ 10 Pushups

odd – 10 Max Height Squat Jumps / 5 chins (8 rows)

 

 

 

Wed

S&C

1a Pistol Squats 3 x 8

1b Floor wipers 3 x 5 r/l

 

2a KB Complex: 3 rounds each side

1 TGU

5 KB Swings

5KB Clean

5 KB Squats

5 KB Presses

 

3a (Feet Elevated) Ring Pushups 3 x 8

3b (Feet Elevated Ring Rows 3 x 8

 

Cond: 10 AMRAP

5 Hanging Knee Raises

8 Spiderman Planks

10 KB Swings

15 Squats

 

Thursday

S&C

1a Squat 2/4/8/12

1b Box Jump 4 x 3

2a Pullups 3 x max

2b Jammer Press 3 x 8 e/s

2c Russian Twists 3 x 16

 

Cond: Partner Workout

150/175 Wallballs

Every time you switch partner performs 5 slams and 5 situps

 

 

Fri

S&C

1a BB Pause Jump Squats 2 x 5

1b Rebound Squat Jumps 2 x 5

2a Push Press 4 x 3

2b Chins 4 x 5

3a BB Good Morning 3 x 5

3b KB Swing 3 x 10

 

Cond: 3 Rounds

Max effort Unbroken KB Thrusters – 1min

Max effort Unbroken Hanging Knee raises – 1min

Max Effort Unbroken Wallsit – 1min

- rest for remaining time left in minute

 

 

 

Week 4 Cycle 21

For this cycle, we will be implementing a double conditioning day which will rotate day week to week. This is along with one day being a bodyweight and kettlebell only day, this will be a nice change to usual barbell training and will also include some pistol squats which will be a nice way of gauging single leg strength and overall mobility development.

Conventional deadlifts will alternate with straight leg deadlifts week to week while squats will follow a rep scheme of 2/4/8/12.

As always, we have programmed a balanced training program which covers bi-lateral and uni-lateral upper and lower body movements in multiple planes of motion. Re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.

This next 6 weeks is a great opportunity for you to dial in your diet and training so set yourself some SMART (Specific, Measurable, Achievable, Realistic, Time-Based) goals, write them down, hold yourself accountable to them and it will keep you motivated.

Mon

S&C

1a Squat 2/4/8/12

1b Box Jump 4 x 3

2a Pullups 3 x max

2b SA Tall Kneeling Press 3 x 8 r/l

2c Plate Around the worlds 3 x 6 r/l

Cond: 4 Rounds

15 KB Push Press right

15 KB Lunges

15 KB Push Press left

15 KB Lunges

15 Situps

Tuesday

S&C

1a BB Reverse Lunge 3 x 5 r/l

1b Ring Skullcrushers 3 x 10

Cond:

EMOM 8

even – 10 slams/ 10 Pushups

odd – 10 Max Height Squat Jumps / 5 chins (8 rows)

2a Plank rotation right – plank rotation left – elbow plank – hand plank 2 x 2mins (30s each)

Cond: 9min Every Min on the Min:

1^st – 15 Wallballs

2^nd – 20 Jump Lunges + finish time in plank

3^rd – 8 burpees

Wed

S&C

1a Deadlift 2/4/8/12

1b Hollow hold + leg kicks 4 x 20s + 20

2a Strict Press 12/8/4/2

2b Band pullaparts 4 x 15

Cond:

10 Wallballs

10 Plate GTOH

5 Sit Ups

3min work

2min rest

2 min work

1 min rest

1 min work

30s rest

30s work

Thursday

S&C

1a BB Pause Jump Squats 2 x 5

1b Rebound Squat Jumps 2 x 5

2a Push Press 4 x 3

2b Chins 4 x 5

3a BB Good Morning 3 x 5

3b KB Swing 3 x 10

Cond: 3 rounds 45/15

Wall Sit

Bear Crawl

KB PuPus

Fri

S&C

1a Pistol Squats 3 x 8

1b Plate around the worlds 3 x 6 r/l

1c 1/2 kneeling Plate chop 3 x 6 r/l

2a KB Man Makers 3 x 8

3a (Feet Elevated) Ring Pushups 3 x 8

3b Tempo Ring Rows 3 x 8

Cond: 2 Rounds – 45s/15s

Ropes

Burpee

Hang

Ring row

Ring mountain climber

Week 3 Cycle 21

 

For this cycle, we will be implementing a double conditioning day which will rotate day week to week. This is along with one day being a bodyweight and kettlebell only day, this will be a nice change to usual barbell training and will also include some pistol squats which will be a nice way of gauging single leg strength and overall mobility development.

 

Conventional deadlifts will alternate with straight leg deadlifts week to week while squats will follow a rep scheme of 2/4/8/12.

 

As always, we have programmed a balanced training program which covers bi-lateral and uni-lateral upper and lower body movements in multiple planes of motion. Re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.

 

This next 6 weeks is a great opportunity for you to dial in your diet and training so set yourself some SMART (Specific, Measurable, Achievable, Realistic, Time-Based) goals, write them down, hold yourself accountable to them and it will keep you motivated.

 

Mon

S&C

 

1a RDL 4 x 8

1b Deadbugs 4 x 16

2a Strict Press 12/8/4/2

2b BO Reverse Flys 4 x 10

 

Cond:

Start with 15 Burpees

6 Rounds:

10 Hanging Knee raises

10 KB Swings

Finish with 15 Burpees

 

Tuesday

S&C

1a BB Reverse Lunge 3 x 5 r/l

1b Ring Skullcrushers 3 x 10

 

Cond:

EMOM 8

even – 10 slams/ 5 chins (8 rows)

odd – 10 KB swings/ 10 push ups

 

2a Side Plank – side plank – elbow plank – hand plank 2 x 2mins (30s each)

 

Cond: 3 Rounds

10 Sit Ups

20 Jump Lunges

10 KB Clean & press each side

20 Goblet Squats

 

 

 

Wed

S&C

1a Pistol Squats 3 x 8

1b Floor wipers 3 x 5 r/l

 

2a KB Complex: 3 rounds each side

1 TGU

5 KB Swings

5KB Clean

5 KB Squats

5 KB Presses

 

3a (Feet Elevated) Ring Pushups 3 x 8

3b (Feet Elevated Ring Rows 3 x 8

 

Cond: Partner

50 Slams you go i go

 

3 Rounds: each

5 Pushups

10 lunges

15 Squats

 

50 Slams you go i go

 

 

Thursday

S&C

1a Squat 2/4/8/12

1b Box Jump 4 x 3

2a Pullups 3 x max

2b Jammer Press 3 x 8 r/l

2c Half Landmine 3 x 8r/l

 

Cond: 9min Every Min on the Min:

1^st – 15/20 Wallballs

2^nd – 20 Jump Lunges

3^rd – 10 KB Swings + 4 Burpees

 

10^th min + = Max effort plank (2min cut off)

 

 

Fri

S&C

1a BB Pause Jump Squats 2 x 5

1b Rebound Squat Jumps 2 x 5

2a Push Press 4 x 3

2b Chins 4 x 5

3a BB Good Morning 3 x 5

3b KB Swing 3 x 10

 

Cond:

20-16-12-8-4

Plate GTOH

Sit Ups

Ring Rows

 

 

Week 2 Cycle 21

For this cycle, we will be implementing a double conditioning day which will rotate day week to week. This is along with one day being a bodyweight and kettlebell only day, this will be a nice change to usual barbell training and will also include some pistol squats which will be a nice way of gauging single leg strength and overall mobility development.

Conventional deadlifts will alternate with straight leg deadlifts week to week while squats will follow a rep scheme of 2/4/8/12.

As always, we have programmed a balanced training program which covers bi-lateral and uni-lateral upper and lower body movements in multiple planes of motion. Re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.

This next 6 weeks is a great opportunity for you to dial in your diet and training so set yourself some SMART (Specific, Measurable, Achievable, Realistic, Time-Based) goals, write them down, hold yourself accountable to them and it will keep you motivated.

Mon

S&C

1a Squat 2/4/8/12

1b Box Jump 4 x 3

2a Pullups 3 x max

2b SA Kneeling Press 3 x 8 r/l

2c Plate Around the worlds 3 x 6 r/l

Cond: 20s on/10s off – 5 Rounds each before switching

Ball Slams

Squat

KB Swing

Plank

Tuesday

S&C

1a BB Reverse Lunge 3 x 5 r/l

1b Ring Skullcrushers 3 x 10

Cond:

EMOM 8

even – 10 slams/ 5 chins (8 rows)

odd – 10 KB swings/ 10 push ups

2a Side Plank – side plank – elbow plank – hand plank 2 x 2mins (30s each)

Cond: 9min Every Min on the Min:

1^st – 15 Wallballs

2^nd – 20 Jump Lunges

3^rd – 8 burpees

Wed

S&C

1a Deadlift 2/4/8/12

1b Hollow Hold + Rev crunch 3 x 20 + 10

2a Strict Press 12/8/4/2

2b Band pullaparts 4 x 15

Cond: 3 rounds 45/15

Wall Sit

Bear Crawl

KB PuPus

Thursday

S&C

1a Pistol Squats 3 x 8

1b Ring Body Saw 3 x 10

1c Pallof Twist 3 x 12 r/l

2a KB Man Makers 3 x 8

3a (Feet Elevated) Ring Pushups 3 x 8

3b Tempo Ring Rows 3 x 8

Cond: 15-12-9-6-3

Burpee

Hanging knee raise

Rev lunge

Fri

S&C

1a BB Pause Jump Squats 2 x 5

1b Rebound Squat Jumps 2 x 5

2a Push Press 4 x 3

2b Chins 4 x 5

3a BB Good Morning 3 x 5

3b KB Swing 3 x 10

Cond: 45/15

Ropes

Plank walkout

Twist

Burpee

Hang

Ball pick + toss

Plate crunch

KB Clean and press

Ring row

Ring mountain climber