Test Week!

 

Mon

 

A. Squat 3RM

- If you find 3RM quickly then do 4 x 3 as close to your 3RM as possible

B. Max Chins/ Ring rows in 1 min

C. Max Pushups in 1 min

D. Max effort Farmers Carry – go as heavy as possible

 

Cond: Time is recorded

25 burpees

25 Box Jumps

25 burpees

25 Box Jumps

 

Tues

 

A. Strict Press 3RM

- If you find 3RM quickly then do 4 x 3 as close to your 3RM as possible

B. Push Press 3RM

C. Max Plank (10/20kg)

D. TGU 1RM

 

Cond:

Time to complete 4 hill runs!

 

Wed

 

1. Deadlift 3RM

- If you find 3RM quickly then do 4 x3 as close to your 3RM as possible

C. Broad Jump Test

D. Max effort Wallballs in 2 mins

 

Cond:

Partner: 8 mins

5 chins/8 ring chins

8 Slams

8 Jump Lunges

 

Thursday

 

A. Floor Press 5RM

- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible

B. Chins – 3/1 RM

- If you find your 3/1RM quickly then complete: B1 3 x 5 tempo chin + B2 3 x 16 Russian Twists

C. Max effort bar hang (If unable, take rest and repeat)

 

Cond:

Circuit: 2 rounds

Ropes

Plate crunch

Jump Squat

Plank

Ring Rows

 

Fri

 

A1. RFESS 3 x 5 r/l

A2. Ring Chest Flys 3 x 8

B1. SL RDL 3 x 5

B2. Banded crab walks 3 x 8 r/l

3a Dips 3 x 5

3b KB Swing 3 x 20

 

Cond:

10min AMRAP – Partner

10 Bear crawls – you go i go

10 Burpees – you go i go

 

 

 

Week 6:

For this new 6 week cycle we will be incorporating eccentric focused work along with pause work for all the major lifts. These are being implemented with the view of breaking through some strength plateaus as well as adding a bit of variety to all the major lifts.

 

Also, we will be continuing to progress the clean using the power clean version of the lift from the floor. We will also dedicate some time to the hang snatch which may be a new movement to some people but we're sure many of you will learn to love.

 

Tuesday

S&C

1a Strict Press 3 x 5

1b SA KB Rows 3 x 8 r/l

2a BB Step-ups 3 x 6 r/l

2b Ring Dips 3 x 8

3a Banded Squats 3 x 15

3b SA Suitcase Carry 3 x 2l r/l

 

Tabata :4 min Alt Swings / Plate Crunch

2 mins rest

Tabata: 4 min Alt Goblet Squat/ Spidey Plank

 

Wed

S&C

Hang Snatch - build to 3RM

1a Back Squat 3 x 5

1b S/A KB Press 3 x 8 r/l

2a BB RDL 3 x 8

2b Inchworm 3 x 5

2c Hollow hold 3 x 30s

 

Cond: AMRAP 6
6 push-up
6 pull-up
6 Hanging Knee Raises

 

Rest 1 min

 

90s ME Burpees

 

Thursday

S&C

A1. (FE) Ring Pullups 3 x max

A2. Floor Press 3 x 8

 

B1. Jammer Rev. Lunge to Press 3 x 6 r/l

B2. Plank rotations 3 x 8 r/l

 

Cond: 90 s Rounds

6 Pushups

12 Box Jumps

- Increase by 2 reps each round until you cant complete reps in allotted time.

 

Fri

S&C

Power Clean – build to 3RM

1a Deadlifts 3 x 5

1b S/L Fallout 3 x 5 r/l

1c S/A KB Hold 3 x 30 s r/l

2a 21's x 2/3 sets

2b Skull crushers/ close grip press 2/3 x 10

 

Cond: 10 min AMRAP:
10 Forward Lunge
10 Wallballs
10 Reverse Lunge
10 Burpees

 

 

 

 

 

 

 

Week5:

For this new 6 week cycle we will be incorporating eccentric focused work along with pause work for all the major lifts. These are being implemented with the view of breaking through some strength plateaus as well as adding a bit of variety to all the major lifts.

Also, we will be continuing to progress the clean using the power clean version of the lift from the floor. We will also dedicate some time to the hang snatch which may be a new movement to some people but we're sure many of you will learn to love.

Mon

S&C

Hang Snatch - build to 3RM

1a Back Squat 3 x 5

1b Ring Chest Fly 3 x 10

2a Ring Hamstring Curls 3 x 12

2b Plate S/L RDL 3 x 8 r/l

2c Reverse Crunch 3 x 15

Cond: 3 rounds

45s Wall Sit

45s Ball Slams

45s Wallballs

15 seconds rest between exercises

Tuesday

S&C

1a Strict Press 3 x 5

1b Chins 3 x max

2a Front Racked KB Forward Lunge 3 x 6 r/l

2b Ring Dips 3 x 8

3a DA KB Clean + Press 3 x 8

3b Farmers Carry 3 x 4L

Cond: Partner

30 slams – you go I go

3 rounds:

10 KB Swing each

20 Jump Lunge each

5 Chins/ 8 Ring Rows each

30 slams – you go I go

Wed

S&C

Power Clean – build to 3RM

1a Deadlifts 3 x 5

1b Ring Fallouts 3 x 8

1c Russian Twist 3 x 8

2a Bicep Curls 3 x 10

2b Ring Tricep Extensions 3 x 10

Circuit: 2 rounds 50/10

Ropes

Slam

Goblet Squat

Plate Crunch

Thurs

S&C

A1. Pull Ups 3 x 6

A2. Floor Press 3 x 8

B1. Turkish Get-Up 3 x 2 r/l

B2. Wrestlers Twist 3 x 6 r/l

Cond:

6 min AMRAP

10 SA KB Thruster r + l

10 Sit ups

add a burpee every round

3 mins rest

6 min AMRAP

20 wallballs

10 Sit ups

add a burpee every round

Fri

S&C

A1. RFESS 3 x 8 r/l

A2. KB Jump Squat 3 x 5

 

B1. Push Press 3 x 5

B2. Banded crab walks 3 x 8 r/l

B3. Ring Glute Bridge 3 x 10

 

Cond: Partner – All You go I go

50 – 40 – 20 Slams

50 – 40 – 20 Box Jumps

50 – 40 – 20 Pushups

 

Week4:

For this new 6 week cycle we will be incorporating eccentric focused work along with pause work for all the major lifts. These are being implemented with the view of breaking through some strength plateaus as well as adding a bit of variety to all the major lifts.

 

Also, we will be continuing to progress the clean using the power clean version of the lift from the floor. We will also dedicate some time to the hang snatch which may be a new movement to some people but we're sure many of you will learn to love.

 

Mon

S&C

1a Pause Strict Press 3 x 5 -5s pause

1b Partial range Chins 3 x 5 bottom-mid + max effort full range

2a BB Step-ups 3 x 6 r/l

2b Ring Dips 3 x 8

3a SA KB Swing + Snatch + Clean 2 x 5 r/l

3b Offset KB Hold 2 x 45s

 

Cond: Tabata style –cycle through for 20 rounds

 

Plate GTOH

Plate Crunches

Plate OH Lunges

Plate Burpees

 

Tuesday

S&C

Hang Snatch - build to 3RM

1a Pause Squats 3 x 5 -5s pause @~70-75% 1RM

1b Split Stance SA KB Press 3 x 8 r/l

2a SL RDL 3 x 8 r/l

2b L-sit hold 3 x 20-30s

2c V-Sits 3 x 12

 

Cond: 3 Rounds

5 Burpees

10 SA KB Swings left

10 SA Front Racked Lunges left

10 Push Press left

5 Burpees

10 SA KB Swings right

10 SA Front Racked Lunges right

10 Push Press right

 

Finish with 30 Elbow-hand planks

 

Wed

S&C

A1. Pause Pull ups (4 sec at bottom) 3 x max

A2. Pause Floor Press 3 x 8

 

B1. FR KB Rev Lunge 3 x 8 r/l

B2. Plate around the worlds 3 x 6 r/l

 

Cond: Circuit R1=50s on / 10s off, R2= 45s on/15s off

Ring Row

Ring Plank

Ropes

Squat

KB Pulls

Slam

Plank walkout

Box Jump

 

 

Fri

S&C

Power Clean – build to 3RM

1a Pause Deadlifts 3 x 5 -3s lower @~70-75% 1RM

1b Plate Crunch 3 x 12

1c Plank Walkouts 3 x 6

2a (FE) Ring Chins 2 x max

2b Close Grip Press 2 x 12

 

Cond: 10min AMRAP

10 Wallballs

10 Swings

10 Pushups

10 Jump Squats

 

 

 

 

 

 

 

Week 3:

For this new 6 week cycle we will be incorporating eccentric focused work along with pause work for all the major lifts. These are being implemented with the view of breaking through some strength plateaus as well as adding a bit of variety to all the major lifts.

Also, we will be continuing to progress the clean using the power clean version of the lift from the floor. We will also dedicate some time to the hang snatch which may be a new movement to some people but we're sure many of you will learn to love.

Mon

S&C

Hang Snatch - build to 3RM

1a Pause Back Squats 3 x 5 -5s Pause @~70-75% 1RM

1b Half Kneeling SA KB Press 3 x 8 r/l

2a Ring Hamstring Curls 2 x 12

2b Deadbug 2 x 20

Cond:10 mins ladder

1 SA KB Thruster right & left

1 Sit up

1 Jump Lunge r/l

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

Tuesday

S&C

1a Isometric Strict Press 3 x 5 -5s pause

1b Partial range Chins 3 x 5 top-mid + max effort full range

2a KB Lunges 3 x 20

2b Ring Dips 3 x 8

3a SA KB Swing 2 x 10r/l

3b Farmers Hold 2 x 45s

Cond: Circuit 45/15

Ring Mountain Climbers

Ring Plank

Ropes

Squats

- 1min max effort burpees after station 4 then 1 min rest and finish circuit

Elbow-Hand Plank

Lunges

Slams

Bar Hang

Wed

S&C

Power Clean – build to 3RM

1a Pause Deadlifts 3 x 5 -3s Pause @~70-75% 1RM

1b Ring Fallouts 3 x 8

1c KB Twist & Press 3 x 8

2a Ecc Focused Bicep Curls 2 x 10

2b Skull Crushers 2 x 10

Cond: EMOTM 10

5 Burpees

5 Plate GTOH

5 Box Jumps

Thurs

S&C

A1. Pause Pull Ups 3 x 6 (4 sec pause)

A2. Pause Floor Press 3 x 8

B1. KB Thrusters 3 x 10

B2. Pallof Twist 3 x 12 r/l

Cond: EMOTM 15

1. 15 Slams

2. 60s skipping

3. 15 Wallballs

Fri

S&C

A1. RFESS 3 x 8 r/l

A2. KB Swing 3 x 20

B1. Push Press 3 x 5

B2. Back Raises 3 x 10

B3. Band Pull aparts 3 x 15

Cond: 10 Rounds

10 Jump Squats

10 Pushups

10 KB Swings

Finish with 25 Wallballs

 

Week2:

For this new 6 week cycle we will be incorporating eccentric focused work along with pause work for all the major lifts. These are being implemented with the view of breaking through some strength plateaus as well as adding a bit of variety to all the major lifts.

 

Also, we will be continuing to progress the clean using the power clean version of the lift from the floor. We will also dedicate some time to the hang snatch which may be a new movement to some people but we're sure many of you will learn to love.

 

Mon

S&C

1a Eccentric Tempo Strict Press 3 x 5 -5s lower

1b Chins 3 x Max

2a BB Step-ups 3 x 6 r/l

2b Ring Dips 3 x 8

3a KB Swing 3 x 15

3b SA Suitcase Hold 3 x 30s r/l

 

Cond: 9mins. 20s on/10s off cycling through one exercise to another.

Box Jumps

Pushups

Plate GTOH

 

Tuesday

S&C

Hang Snatch - build to 3RM

1a Eccentric Tempo Squats 3 x 5 -5s lower @~70-75% 1RM

1b Ring Chest Flys 3 x 10

2a Plate SL RDL 2/3 x 6 r/l

2b Hollow Hold 2/3 x 30s

2c SA KB Sit-up 2/3 x 8r/l

 

Circuit: 2 Rounds R1=40/20, R2=50/10

Ring Mountain Climbers

Ropes

Plank Walkout

Slams

Ladder walk

 

Wed

S&C

A1. Ecc SA KB Row 3 x 10 r/l

A2. Ecc Floor Press 3 x 8

 

B1. Jammer Rev. Lunge to Press 3 x 6 r/l

B2. Plank rotations 3 x 8 r/l

 

Long Cond: 10-9-8-7-6-5-4-3-2-1 (partner)

KB Swings

Wallballs

+ 4 burpees after each round

One person does KB swing, other does wallballs, switch and then both do burpees together.

 

 

Thurs

S&C

Power Clean – build to 3RM

1a Eccentric Tempo Deadlifts 3 x 5 -3s lower @~70-75% 1RM

1b Ring Body Saw (on hands) 3 x 10

1c Hanging knee raises 3 x 10

2a 21's x 3 sets

2b Weighted Push ups 3 x 10

 

Cond:

30 Wallballs

3Rounds:

10 KB Swing

20 Jump Lunges

5 Chins/8 Rows

30 Wallballs

 

Fri

S&C

A1. RFESS 3 x 8 r/l

A2. Box Jump 3 x 5

 

B1. Push Press 3 x 5

B2. Banded 1/4 squats (3 sec Pause at bottom) 3 x 10

B3. Floor Wipers 3 x 6 r/l

 

Cond: 10min AMRAP

10 KB Clean & Press right

10 Squat Jumps

10 KB Clean & Press left

10 Situps

 

 

 

 

For this new 6 week cycle we will be incorporating eccentric focused work along with pause work for all the major lifts. These are being implemented with the view of breaking through some strength plateaus as well as adding a bit of variety to all the major lifts.

Also, we will be continuing to progress the clean using the power clean version of the lift from the floor. We will also dedicate some time to the hang snatch which may be a new movement to some people but we're sure many of you will learn to love.

Mon

S&C

Hang Snatch - build to 3RM

1a Eccentric Tempo Squats 3 x 5 -5s lower @~70-75% 1RM

1b Split Stance SA KB Press 3 x 8 r/l

2a BB SL RDL 2/3 x 6 r/l

2b Hollow Hold 2/3 x 30s

2c Deadbug 2/3 x 20

Cond: 3 Rounds

45s wall sit

45s ball slams

45s KB Swings

- 15s rest between exercises

Tuesday

S&C

1a Eccentric Tempo Strict Press 3 x 5 -5s lower

1b SA KB Upright Row 3 x 8 r/l

2a KB Lunges 3 x 20

2b Ring Dips 3 x 8

3a Deadstop KB Swing + Swing 3 x 5+10

3b SA Plate Pinch Carry 3 x 2

Cond: Circuit 45/15

Ring Mountain Climbers

Ring Plank

Ropes

Ladder Walk

Lunges

Slams

Elbow-Hand Plank

Bar Hang

Jump Squats

Wed

S&C

Power Clean – build to 3RM

1a Eccentric Tempo Deadlifts 3 x 5 -3s lower @~70-75% 1RM

1b Weighted Plank 3 x 45s

1c Leg Lowers 3 x 10

2a Bicep curls 3 x 10

2b Ring Tricep extensions 3 x 10

Cond: Partner

8-10 AMRAP

15 KB Swings

1 Bear Crawl

10 Ring Rows/5 Chins

1 bear crawl

15 Weighted Russian Twists

1 bear crawl

Thurs

S&C

A1. Neg Pull ups 3 x 6

A2. Ecc Floor Press 3 x 8

B1. Split Stance Jammer Press 3 x 10 r/l

B2. Wrestlers Twist 3 x 6 r/l

Long Cond: 20s on/10s off x 6 rounds each exercise. 1min rest between exercises.

Plate GTOH

Jump Squats

Plate Crunches

SA KB Clean & Press – alternate arms each round

Fri

S&C

A1. RFESS 3 x 8 r/l

A2. Box Jump 3 x 5

B1. Push Press 3 x 5

B2. Banded crab steps 3 x 10 r/l

B3. Side Plank 3 x 45s r/l

Cond: 20-15-10

OH SA KB Lunge r/l

Burpees

Sit Ups

Test Week!

Mon

A. Squat 1/5RM

- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible

B. Max Chins/ Ring rows in 1 min

Rest 2 mins

1. Max Pushups in 1 min

D. Max effort Farmers Carry

Rest 2 mins

Cond:

25 Situps

50 Jump Lunges

150 Skips

25 Wallballs

150 Skips

50 Jump Lunges

25 Situps

 

Tues

1. Strict Press/Push Press 1/5RM

- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible

B. Max Plank (10/20kg)

1. TGU 1RM

Cond:

50     strict burpees

 

Wed

1. Hang Power Clean 1/3RM

- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible

 

1. Deadlift 1/5RM

- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible

1. Broad Jump/Box Jump
2. Max effort Wallballs in 2 mins

Rest 2 mins

Cond:

Partner: 5 mins

5 chins/8 ring chins

5 Slams

 

Thursday

A. Floor Press 10RM

- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible

1. Chins – 3/1 RM
2. Max effort bar hang (If unable, take rest and repeat)

Rest 2 mins

Cond:

Circuit: 2 rounds

Ropes

Squat

Plate crunch

KB get ups

Plank

 

Friday

1a Eccentric squat 3 x 5 -5s lower

1b Ring Body Saw 3 x 10

1c Side Plank crunch 3 x10 r/l

2a Dips 3 x 5

2b KB Snatch 3 x 5r/l

Cond:

10min AMRAP – Partner

20 Box Jumps – you go i go

10 Slams – you go i go

5 burpees – each

 

Week 6

For our first training cycle of the year we will be continuing to work on total body strength with lifts such as the squat/ deadlift but also incorporating variations of these lifts (tempo/ pause etc) to help burst through some plateaus.

Rep ranges for the big lifts will remain at 5 reps in order to promote great strength gains but with added hypertrophy also. The final set of 3 will be a max effort with members striving to get as many reps as they can with the same weight on the bar. Even if you manage one extra rep on the last set, this will contribute towards greater improvements in strength.

Upper body and accessory exercises will be incorporated using higher rep ranges with the view of gaining some lean muscle mass and developing a strong, robust and resilient body.

We will be utilising the hang clean as a more powerful movement also improving on peoples technique in this lift as well as body awareness.

As always equipment such as olympic rings, kettlebells, slam balls etc will all be incorporated into both strength and conditioning elements of each class.

We will be continuing to incorporate effective mobility strategies into the workouts. These exercises will take place in the form of active recovery.

Mon

1a Squat 3 x 5/5/5+

1b S/L Plate Good Morning 3 x 8 r/l

1c Pigeon Stretch 2 x 45s

2a Strict Press 3 x 10

2b Bent Over Row 3 x 20

Cond: 3 Rounds

1^st min: 40s Slams

2^nd min: 40s Burpees

3^rd min: 40s Plank

4^th min: 40s Wallballs

Tues

1a Hang Clean - build to 5RM

2a Floor Press 3 x 10

2b Chins + Holds 3 x 5 plus 10s hold at top + middle

3a KB Windmill 2 x 8 r/l

3b Reverse Crunch to Deadbug 2 x 10

4a Weighted Plank 1 x 60s

Cond:

15 KB Man Makers

- 5 Burpee Long Jumps after every 2 Man makers

Wed

1a Deadlift 3 x 5/5/5+

1b KB Jump Squat w/ release

1c Couch Stretch 2 x 45s

2a Dips 3 x 10

2b Band Pullaparts 3 x 15

3a Farmers Carry 1 x max

Cond: 2 Rounds

50 Jump squats

20 Hanging Knee Raises

10 Dips/ Pushups

5 Burpee Box Jumps

50 Squats

20 Knee – Elbows

10 Dips/ Pushups

5 Burpee box Jumps

Thurs

1a Push Press 3 x 5/5/5+

1b Pull ups 3 x 5

2a BB Forward Lunge 3 x 6 r/l

2b Pause Push ups 3 x 10

2c Russian Twist 3 x 20

Cond:10min AMRAP

20 SA KB Front racked Lunges right

10 SA KB Front Squats right

10 SA KB Push Press right

20 SA KB Front racked Lunges left

10 SA KB Front Squats left

10 SA KB Push Press left

Friday

1a Squat/ Deadlift 3 x 5/10/20

1b Plate Crunch 3 x 15

1c Glute Stretch 2 x 45 s r/l

2a Jammer Press 3 x 10 r/l

2b Landmine 3 x 8 r/l

Cond: Every Min on the Min – 10mins

15 Wallballs

10 KB Sumo High Pull + 10 KB Swings

Week 5

For our first training cycle of the year we will be continuing to work on total body strength with lifts such as the squat/ deadlift but also incorporating variations of these lifts (tempo/ pause etc) to help burst through some plateaus.

Rep ranges for the big lifts will remain at 5 reps in order to promote great strength gains but with added hypertrophy also. The final set of 3 will be a max effort with members striving to get as many reps as they can with the same weight on the bar. Even if you manage one extra rep on the last set, this will contribute towards greater improvements in strength.

Upper body and accessory exercises will be incorporated using higher rep ranges with the view of gaining some lean muscle mass and developing a strong, robust and resilient body.

We will be utilising the hang clean as a more powerful movement also improving on peoples technique in this lift as well as body awareness.

As always equipment such as olympic rings, kettlebells, slam balls etc will all be incorporated into both strength and conditioning elements of each class.

We will be continuing to incorporate effective mobility strategies into the workouts. These exercises will take place in the form of active recovery.

 

Mon

1a Squat 3 x 5/5/5+

1b SL RDL 3 x 8

1c Pigeon Stretch 2 x 45s

2a Strict Press 3 x 10

2b Bent Over Row 3 x 20

 

Cond:

2min Tabata – KB Swing

1min Rest

2min Tabata – Wallballs

1min Rest

4min Tabata – Alternating between KB Swings & Wallballs

 

Tues

1a Hang Clean - build to 5RM

2a Floor Press 3 x 10

2b Feet Elevated Ring Chins 3 x 10

3a Turkish Get Up 3 x 2r/l

3b Banded Face Pulls 3 x 15

 

Cond: 10 min AMRAP

SA KB Clean & press right & left

8 Squats

8 Squat Jumps

- Plus 1 Clean & Press every round

 

Wed

1a Deadlift 3 x 5/5/5+

1b Box Jump 3 x 4

1c Couch Stretch 2 x 45s

2a Dips 3 x 10

2b Pallof twist 3 x 12 r/l

3a Farmers Carry 1 x max

Cond: Circuit 45/15

Ring Mountain Climbers

Ring Plank

Ropes

Ladder Walk

Lunges

Slams

Elbow-Hand Plank

Bar Hang

Jump Squat

 

Thurs

1a Push Press 3 x 5/5/5+

1b Neg pullups 3 x 6

2a FR KB Rev Lunge 3 x 6 r/l

2b Tempo Push ups 3 x 10 (3 sec lower)

3a Spidey Plank 2 x 6 r/l

3b Plate Chop 2 x 8 r/l

 

 

Cond:

4 x 90s Rounds – 60s rest between rounds

10 Plate GTOH

10 Plate OH Lunge

10 Plate GTOH

- finish remaining time with burpees

 

Friday

1a Squat/ Deadlift 3 x 10

1b S/A KB Sit-up 3 x 6 r/l

1c Glute Stretch 2 x 45 s r/l

2a Split Stance S/A KB Press 3 x 8 r/l

2b KB sumo high Pull 3 x 10

 

Cond: 10 min AMRAP
50 skips
30 KB Swings
20 BW Squats
10 Dips/Pushups