Week 1 Cycle 21

 

With Xmas now over it’s time to get back into structured training and with that we are starting a brand new 6 weeks cycle tomorrow.

 

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 Jammer Press 3 x 8 r/l

2c Half Landmine 3 x 8r/l

 

Cond: 9min Every Min on the Min:

1^st – 15 Wallballs

2^nd – 20 Jump Lunges

3^rd – 10 KB Swings + 4 Burpees

 

10^th min = Max effort pushups

 

Tuesday

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: 10mins As Many Rounds As Possible

10 Plate GTOH

10 Plate Squats

10 Knee to Elbows

30/50 Skips

 

Wed

S&C

1a Pistol Squats 3 x 8

1b Ring Jacknifes 3 x 8

1c 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:

2 Thrusters e/s

5 pullups

10 pushups

15 squats

 

Thursday

S&C

1a RDL 4 x 8

1b Deadbugs 4 x 16

2a Strict Press 12/8/4/2

2b SA KB Row 4 x 8 r/l

2c Russian Twist 4 x 16

 

Cond: Partner workout, both complete reps 10-9-8......1 on each exercise and then move on to next exercise.

OH Wallball Lunge

Hanging Knee Raises

Wallballs

 

Fri

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 Burpees

20 Jump Lunges

10 KB Clean & press each side

20 Goblet Squats

 

 

 

 

 

 

 

 

 

 

Happy New Year to all!

This week we will be a general training week before beginning a new 6 week cycle next week (starting monday 9th). This week is concentrated on getting people back moving and feeling good again after the Christmas break.

See everyone up the gym!

Tuesday S&C

A1. Squat 3 x 5/10/20

A2. Chins 3 x 3/6/max

B1. Tempo Hanging Knee Raises 3 x 5 – 5s lower

B2. Knees to Elbow 3 x 10

B3. Spiderman Plank 3 x 16

Cond:

Start with 2min partner slams

Tabata 20s on/10s off

Alternate between jump lunges & pushups

Finish with 2min partner slams

Wednesday S&C

1a BB Bent Over Row 3 x 15

1b Ring Pushups ( Feet Elevated if able) 3 x 8

2a KB Complex: 3 x 5 KB Clean + 5 KB Press + 5 KB Squats

3a Floor wipers 3 x 6 r/l

3b Ring Plank 2 x 45s

3c Side Plank 2 x 45s r/l

Cond:10mins AMRAP

30 BW squats
20 KB Swings

10 Plate GTOH
5 Dips/Pushups

Thurs S&C

A1. Deadlift 3 x 4

A2. Box Jump 3 x 4

B1. Jammer Rev lunge + Press 3 x 8 r/l

B2. Pull ups 3 x max

Cond: 40/20

Ropes

Sit up

Slam

Plank

KB swing

Fri S&C

A1. Push Press 8/6/4/2

A2. Frog Bridge 4 x 10

A3. Side Luying Clam 4 x 8 r/l

B1. FR KB Step up 3 x 6 r/l

B2. Ring Dips/Push ups 3 x 10

Cond: 4 x 90s rounds

30s burpee

60s skip

30s rest

Monday S&C

 

A1. Squat 3 x 8/6/4/3/2/2/

 

B1. KB Deadbug 3 x 20

B2. KB PuPu's 3 x 8

 

Cond: EMOM 10

even – 10 KB swings / 5 chins (8 rows)

odd –20 jump lunges/ 8 push ups

 

Tuesday S&C

 

A1. Push Press 6/5/4/3/2

A2. Box Jump 3 x 4

 

B1. RFESS 3 x 8 r/l

B2. Ring Rollout 3 x 8

B3. Rev crunch 3 x 8

 

Cond: 30/30 4 rounds

KB Thruster

Burpee

 

Wednesday S&C

 

1a BB Bent Over Row 3 x 15

1b Ring Flys 3 x 8

2a KB Complex: 3 x 5 KB Clean + 5 KB Press + 5 KB Squats

3a Side Plank 1 x 1:00 r/l

4a Elbow Plank 1 x 1:00

4b Ring Jacknifes 1 x 15

 

Cond:

4 x 90s Rounds – 60s rest between rounds

10 Plate GTOH

10 Plate OH Lunge

10 Plate GTOH

- finish remaining time with burpees

 

Thurs S&C

1a BB RDL 3 x 10

1b Ring Dips/Pushups + hold 3 x 8 + 10-15s

1c Pullups + Hold above bar 3 x 5 – 10s hold

 

2a BB Bicep curl 3 x 10 -3s lower

2b BB Skullcrushers 3 x 10

 

Cond:

1min Max effort Burpees

30s rest

1min Max effort Wallballs

30s rest

1min Max effort Jump Lunges

Repeat trying to beat previous score

 

Monday S&C

A1. Squat 3 x 5/10/20

B1. EMOM 10

even – 10 slams/ 5 chins (8 rows)

odd – 10 KB swings/ 10 push ups

C1. K2E 2 x 10

C2. Spidey Plank 2 x 12

Cond: 4 Rounds

10 Burpees

20 Jump Lunges

10 KB Clean & press each side

20 Goblet Squats

Tuesday S&C

A1. Jammer Press 3 x 10 r/l

A2. Hanging Knee Raises 3 x 10

A3. Plank Rotations 3 x 6 r/l

B1. FR KB Step up 3 x 8 r/l

B2. Squat jump 3 x 8

Cond:

20-16-12-8-4

Plate GTOH

Sit Ups

Ring Rows

Wednesday S&C

A1. Deadlift 8/6/4/3/2/2

B1. Ring Push ups (ecc) 3 x 10

B2. Chins 3 x max

Cond:

Start with 15 Burpees

6 Rounds:

10 Hanging Knee raises

10 KB Swings

Finish with 15 Burpees

Thurs S&C

1a BB Bent Over Row 3 x 15

1b Ring Flys 3 x 8

2a KB Clean & Press 3 x 8

2b Box Jumps 3 x 3

2c Ring Hamstring Curls 3 x 10

3a Side Plank 1 x 1:00 r/l

Cond: Partner Session – 10mins

3 KB Man Makers

10 Wallballs

Fri S&C

1a Pistol Squats 3 x 8 e/s

1b Ring Dips + hold 3 x 8 + 10-15s

1c Negative Pullups 3 x 5 – 3 sec lower

2a BB Bicep curl 3 x 10 varied grip width

2b Ring Tricep Dips 3 x 15

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 pushups

Test Week Pre Cycle 20

 

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!)

D. Max Plank (10/20kg)

 

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: 8 rounds or 8 mins whichever comes first.

50 skips

10 Jump Lunges

10 Squats

 

Wed

 

A. Deadlift 2RM

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

B. TGU 1RM

1. Broad Jump Test

 

Cond:

Partner: 8 mins

5 chins/8 ring chins

8 Slams

8 Jump Lunges

 

Thursday

 

A. Floor Press 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 bar hang (If unable, take rest and repeat)

D. 2min Max Effort Wallballs

 

Circuit: 2 rounds

Ropes

Plate crunch

Jump Squat

Plank

Ring Rows

Fri

 

A1. BB Reverse Lunge 5RM

B1. SL RDL 3 x 5

B2. Ring Chest Flys 3 x 8

B3. Banded crab walks 3 x 8 r/l

C1 Dips 3 x 5

C2 KB Swing 3 x 20

 

Cond:

10min AMRAP – Partner

10 Bear crawls – you go i go

10 Burpees – you go i go

 

 

Week 6 Cycle 19

This new cycle we will be re-incorporating a few exercises that have been left out of training cycles for a while namely being weighted chest pressing exercises along with barbell complexes.

We will also be implementing a lot of pause work into the program to help improve people’s starting strength which should hopefully keep people making steady progress in terms of their strength levels in all the big lifts. Combined with this will be some max effort reps which will challenge people to maintain good lifting technique when fatigue is accumulates and will add another stimulus to the muscles so they adapt stronger.

Training days will change week to week also so those that are on 2 set training days per week will see greater variation.

Oh and ARMS ARE BACK!!!!!!!!!

Mon

S&C

1a Pause Back Squat 3 x 5 – 3s pause 1 x max with same weight as pause reps

2a Push Press 2/8/6

2b SL RDL 3 x 8 r/l

Cond: Tabata (20s/10s) x 4mins

Wallballs

Rest 1min

Alternate Jump Lunges and SitUps

Tuesday

S&C

1a KB Thrusters 4 x 8

1b Ring Rollouts 3 x 8

2a TGU 3 x 1

2b Pullups 3 x max

3a Bicep Curls 3 x 10

3b Skullcrushers 3 x 10

Cond: 4 x 90s Rounds – 60s rest between rounds

20 KB Swing

10 Plate GTOH

Max effort Burpees in remaining time

Wed

S&C

1a Deadlift 4 x 5

2a Rev Lunge to Jammer Press 3 x 6 r/l

2b Hanging knee raises 3 x 10

2c Russian Twist 3 x 20

Cond: circuit 50s/10s

Ring Mountain Climbers

Ring Plank

Ropes

Plate GTOH

- 2mins partner slam balls

Elbow-hand Plank

Bar Hang

Squat Jumps

Thursday

S&C

1a Bent Over Row 3 x 12

1b Ring Dips/Pushup 3 x 8

2a RFESS Front Racked 3 x 5 – 3s pause

2b KB Pulls 3 x 8 r/l

3a Pushup Plank 2 x 60

Cond: Partner session

Buy in with 50 Burpees

100 Wallballs

100 KB Swings

Buy out with 50 max height full depth Squat Jumps

Fri

S&C

1a BB Complex: 5 reps of each every 2:30 for 10mins

RDL

BO Row

Push Press

Reverse Lunge

Jump Squat

2a SA KB Chest Press 3 x 8 – 3s pause 1 x max same weight

2b Chins 3 x 5

Cond:

2min AMRAP Slamballs

1min rest

2min AMRAP Squat Jumps

1min rest

2min AMRAP Pushups

1min Rest

2min AMRAP Situps

Week 5 Cycle 19

 

This new cycle we will be re-incorporating a few exercises that have been left out of training cycles for a while namely being weighted chest pressing exercises along with barbell complexes.

 

We will also be implementing a lot of pause work into the program to help improve people’s starting strength which should hopefully keep people making steady progress in terms of their strength levels in all the big lifts. Combined with this will be some max effort reps which will challenge people to maintain good lifting technique when fatigue is accumulates and will add another stimulus to the muscles so they adapt stronger.

 

Training days will change week to week also so those that are on 2 set training days per week will see greater variation.

 

Oh and ARMS ARE BACK!!!!!!!!!

 

Mon

S&C

 

1a Deadlift 4 x 5

 

2a Jammer Press 3 x 10

2b Landmine 3 x 8 r/l

2c Plank rotations 3 x 8 r/l

Cond:

Partner workout – do reps each with one person working at a time before moving onto next exercise.
Push-Up: 1-2-3...10
KB Swing 6-8-10....16
Wallballs 6-8-10....16

 

Tuesday

S&C

1a Bent Over Row 3 x 12

1b Ring Dips/Pushup 3 x 8

 

2a RFESS Front Racked 3 x 5 – 3s pause

2b Rev crunch/hollow/crunch 3 x 5/20s/5

 

3a Pushup Plank 2 x 60s

 

Cond: 1 Rounds – 35s on/25s off + 1 Rounds – 40s on/20s off + 1 round 45s on/15s off

Bear Crawls

Ring jacknife

Slams

 

Wed

S&C

 

1a Pause Back Squat 3 x 5 – 3s pause 1 x max with same weight as pause reps

 

2a Push Press 2/8/6

2b SL RDL 3 x 8 r/l

 

Cond: circuit 50s/10s

Ring Mountain Climbers

Ring Plank

Ropes

Plate GTOH

 

- 2mins partner slam balls

 

Elbow-hand Plank

Bar Hang

Squat Jumps

 

 

Thursday

S&C

1a BB Complex: 5 reps of each every 2:30 for 10mins

RDL

BO Row

Push Press

Reverse Lunge

Jump Squat

 

2a Floor Press 3 x 8 – 3s pause 1 x max same weight

2b Chins 3 x 5

 

Cond:

Round 1 - 4mins: start at 5 reps and increase by 1 rep per min

KB Swings

Jump Lunges

Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min

Wallballs

Situps

 

Fri

S&C

 

1a KB Thrusters 4 x 8

1b Ring Rollouts 3 x 8

 

2a TGU 3 x 1

2b Pullups 3 x max

 

3a Bicep Curls 3 x 10

3b Skullcrushers 3 x 10

 

Cond:

10 Burpees

40 SA KB Front Squat = 20 r/l

30 Jump Lunges

20 SA KB Thrusters = 10 r/l

10 burpees

+ reverse order

 

 

 

 

 

 

 

 

 

 

 

 

Week 4 Cycle 19

This new cycle we will be re-incorporating a few exercises that have been left out of training cycles for a while namely being weighted chest pressing exercises along with barbell complexes.

We will also be implementing a lot of pause work into the program to help improve people’s starting strength which should hopefully keep people making steady progress in terms of their strength levels in all the big lifts. Combined with this will be some max effort reps which will challenge people to maintain good lifting technique when fatigue is accumulates and will add another stimulus to the muscles so they adapt stronger.

Training days will change week to week also so those that are on 2 set training days per week will see greater variation.

Oh and ARMS ARE BACK!!!!!!!!!

Mon

S&C

1a Pause Back Squat 3 x 5 – 3s pause 1 x max with same weight as pause reps

2a Push Press 2/8/6

2b SL RDL 3 x 8 r/l

Cond:10min time cap

40 Burpees

40 Situps

40 Ring Rows/15 Chins

40 Lunges

40 Hanging Knee Raises

Tuesday

S&C

1a KB Thrusters 4 x 8

1b Ring Rollouts 3 x 8

2a TGU 3 x 1

2b Pullups 3 x max

3a Bicep Curls 3 x 10

3b Skullcrushers 3 x 10

Cond:

Round 1 - 4mins: start at 5 reps and increase by 1 rep per min

KB Swings

Jump Lunges

Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min

Wallballs

Situps

Wed

S&C

1a Deadlift 4 x 5

2a S/S S/A OH KB Press 3 x 10 r/l

2b Deadbug 3 x 20

2c Russian Twist 3 x 20

Cond: 20s on/10s off – 6 rounds of each before moving on

Wallballs

Plate GTOH

Bear Crawl

Thursday

S&C

1a Bent Over Row 3 x 12

1b Ring Dips/Pushup 3 x 8

2a RFESS Front Racked 3 x 5 – 3s pause

2b Ring Body Saw (hands) 3 x 8

3a Pushup Plank 2 x 60s

Cond: 4 rounds 30/30

KB Thruster

Burpee

Fri

S&C

1a BB Complex: 5 reps of each every 2:30 for 10mins

RDL

BO Row

Push Press

Reverse Lunge

Jump Squat

2a SA KB Chest Press 3 x 8 – 3s pause 1 x max same weight

2b Chins 3 x 5

Cond: circuit 50s/10s

Ring Mountain Climbers

Ring Plank

Ropes

Plate GTOH

- 2mins partner slam balls

Elbow-hand Plank

Bar Hang

Squat Jumps

 

Week 3 Cycle 19

 

This new cycle we will be re-incorporating a few exercises that have been left out of training cycles for a while namely being weighted chest pressing exercises along with barbell complexes.

 

We will also be implementing a lot of pause work into the program to help improve people’s starting strength which should hopefully keep people making steady progress in terms of their strength levels in all the big lifts. Combined with this will be some max effort reps which will challenge people to maintain good lifting technique when fatigue is accumulates and will add another stimulus to the muscles so they adapt stronger.

 

Training days will change week to week also so those that are on 2 set training days per week will see greater variation.

 

Oh and ARMS ARE BACK!!!!!!!!!

 

Mon

S&C

 

1a Deadlift 4 x 5

 

2a Half Kneeling SA OH Press 3 x 10 r/l

2b Band pullaparts 3 x 15

2c Reverse crunch 3 x 10

 

Cond: 3 x 2:30min AMRAPs – 1min rest between rounds

5 burpees

10 Situps

15 KB Swings

 

Tuesday

S&C

 

1a BB Complex: 5 reps of each every 2:30 for 10mins

RDL

BO Row

Push Press

Reverse Lunge

Jump Squat

 

2a Floor Press 3 x 8 – 3s pause 1 x max same weight

2b Chins 3 x 5

 

Cond:

0s - 20 Full Depth Squat Jumps
1:30mins –30 Ring Rows / 10 Chins
3 mins - 40 KB Swing
4:30 mins - 20 Full Depth Squat Jumps
6 mins - 30 Ring Rows / 10 Chins
7:30 mins - 40 KB Swing

9mins – 20 Full Depth Squat Jumps

 

rest in between rounds after set reps are completed

 

Wed

S&C

 

1a Pause Back Squat 3 x 5 – 3s pause 1 x max with same weight as pause reps

 

2a Push Press 2/8/6

2b SL RDL 3 x 8 r/l

 

Cond: circuit 50s/10s

Ring Mountain Climbers

Ring Plank

Ropes

Plate GTOH

 

- 2mins partner slam balls

 

Elbow-hand Plank

Bar Hang

Squat Jumps

 

 

Thursday

S&C

1a Bent Over Row 3 x 12

1b Ring Dips/Pushup 3 x 8

 

2a RFESS Front Racked 3 x 5 – 3s pause

2b Ring Body Saw 3 x 8

 

3a Pushup Plank 2 x 60s

 

Cond: 1 Rounds – 35s on/25s off + 1 Rounds – 40s on/20s off + 1 round 50s on/10s off

Bear Crawls

Ring jacknife

Wallballs

 

Fri

S&C

 

1a KB Thrusters 4 x 8

1b Ring Rollouts 3 x 8

 

2a TGU 3 x 1

2b Pullups 3 x max

 

3a Bicep Curls 3 x 10

3b Skullcrushers 3 x 10

 

Cond: EMOTM 10
Evens: 2 Turkish Getups
Odds: 5 Burpees + 10 Jump Lunges

 

 

 

 

 

 

 

 

 

 

 

 

This new cycle we will be re-incorporating a few exercises that have been left out of training cycles for a while namely being weighted chest pressing exercises along with barbell complexes.

We will also be implementing a lot of pause work into the program to help improve people’s starting strength which should hopefully keep people making steady progress in terms of their strength levels in all the big lifts. Combined with this will be some max effort reps which will challenge people to maintain good lifting technique when fatigue is accumulates and will add another stimulus to the muscles so they adapt stronger.

Training days will change week to week also so those that are on 2 set training days per week will see greater variation.

Oh and ARMS ARE BACK!!!!!!!!!

Tues

S&C

1a BB Complex: 5 reps of each every 2:30 for 10mins

RDL

BO Row

Push Press

Reverse Lunge

Jump Squat

2a SA KB Chest Press 3 x 8 – 3s pause 1 x max same weight

2b Chins 3 x 5

Cond: 10mins

2 Pushups

2 Sit Ups

2 Squats

4 burpees

+ 2 reps every round

Wed

S&C

1a Pause Back Squat 3 x 5 – 3s pause 1 x max with same weight as pause reps

2a Push Press 2/8/6

2b SL RDL 3 x 8 r/l

Cond: Partner

5Rounds: one does slams, one does Thrusters and switch

12 Slams

12 Thrusters (10 r+l)

Finish with 20 you go I go burpees

Thurs

S&C

1a Bent Over Row 3 x 12

1b Ring Dips/Pushup 3 x 8

2a RFESS Front Racked 3 x 5 – 3s pause

2b Hollow hold + Knee to elbows 3 x 20 + 10

3a Pushup Plank 2 x 60s

Cond:

Partner Manmakers

8 mins

Friday

S&C

1a Deadlift 4 x 5

2a Half Kneeling SA OH Press 3 x 10 r/l

2b Russian twist 3 x 20

2c 1/2 kneeling pallof press 3 x 10

Cond: circuit 50s/10s

Ring Jacknifes

Ring Plank

Ropes

Lunges

- 2mins partner slam balls

Spiderman Plank

Bar Hang

Squat Jumps