Week 4

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+ 85% 1RM

1b Hamstring rollouts 3 x 10

1c Pigeon Stretch 2 x 45s

2a Strict Press 3 x 10

2b Bent Over Row 3 x 20

Cond: Partner – All You go I go

60 – 40 – 20 Slams

60 – 40 – 20 Box Jumps

60 – 40 – 20 Pushups

Tues

1a Hang Clean - build to 5RM

2a Floor Press 3 x 10

2b Partial Range Chins 3 x 3 bottom half, 3 top half plus max effort chins

3a Hollow Hold 2 x 30s

3b Back Raises 2 x 15

3c V-ups 2 x 15

Cond:

50 BB thrusters

3 Rounds:

5 Chins/10 Ring rows

10 Hanging knee Raises

10 Jump Lunges

Wed

Turkish Get Up warm-up

1a Deadlift 3 x 5/5/5+ 85% 1 RM

1b SA KB Snatch 3 x 5 r/l

1c Couch Stretch 2 x 45s

2a Dips 3 x 10

2b Pallof Press 3 x 10 r/l

3a Farmers Carry 1 x max

Cond:

Circuit 50s on / 10s off

Ring Row

Ring Plank

Ropes

Squat

Slam

Bar Hang

Ladder walk

Burpee

Thurs

1a Push Press 3 x 5/5/5+ 85% 1 RM

1b Pull ups 3 x max or 10

2a BB Rev Lunge 3 x 6 r/l

2b 1/2 kneeling press 3 x 8 r/l

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

3b Rotating slams 1 x 3 r/l

3c Glute Bridge Hold 1 x 45s

Cond: 10min AMRAP

SA KB – Swing/Clean/Front Squat/Push press – right

SA KB – Swing/Clean/Front Squat/Push press – left

50 Skips

2 Burpees

Friday

1a BB RDL/ OH Squat 3 x 5/5/5

1b Ring Fallouts + hollow hold 3 x 8 + 20s

1c Glute Stretch 2 x 45 s r/l

2a Jammer Thruster 3 x 10

2b Russian Twist 3 x 8 r/l

Cond:

5-10-15-20

Plate GTOH

Plate OH Lunges

Jump Squats

Finish with 25 Situps

Week 3

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+ 85% 1RM

1b KB RDL 3 x 8

1c Pigeon Stretch 2 x 45s

2a Strict Press 3 x 10

2b Bent Over Row 3 x 20

 

Cond:

20 BB Thrusters

20 Box Jumps

20 Sit Ups

15 BB Thrusters

15 Box Jumps

15 Sit Ups

10 BB Thrusters

10 Box Jumps

10 Sit Ups

 

Tues

1a Hang Clean - build to 3/5RM

2a Floor Press 3 x 10

2b Negative Chins 3 x 6

3a Ring Plank 2 x 60 s

3b KB Swing 2 x 20

3c Reverse crunch to deadbug 2 x 10

 

Cond: Partner

20 Bear Crawls – complete these first

Then 4 Rounds:

10 Slams – you go i go

10 Ring Rows – each

 

 

 

 

Wed

1a Deadlift 3 x 5/5/5+ 85% 1 RM

1b KB Jump squat 3 x 5

1c Couch Stretch 2 x 45s

 

Cond: 20min Every Min on the Min:

1^st – 10/15 Wallballs

2^nd – 20 Jump Lunges

3^rd – 10 KB Swings + 4 Burpees

 

Thurs

1a Push Press 3 x 5/5/5+ 85% 1 RM

1b SA KB Rows 3 x 8 r/l

2a Front Racked Split Squats 3 x 5r/l

2b T-Pushup 3 x 10

3a Banded Pallof hold 1 x 30s r/l

3b (weighted) Bird dog 1 x 20

3c Sit up & Twist 1 x 20

 

Cond:

50 Goblet Lunges (use same weight as will swing)

40 Kettlebell Swings
30 Ring Rows/10 Chins

20 Burpees

10 Elbow-Hand Plank

 

Friday

1a Deadlifts from blocks/Front Squat 3 x 5/5/5

1b Ring Plank w/mountain climbers 3 x 20

1c Glute Stretch 2 x 45 s r/l

2a Dips 3 x 10

2b Hanging knee raise 3 x 8 + 10s hold

2c KB Twist + Press 3 x 8

3a Farmers Carry 1 x max

 

Cond: EMOTM 10

Even mins – 10 Wallballs + 10 Hanging Knee Raises

Odd mins – Skipping

 

 

 

 

 

 

 

 

Week 2

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+ 85% 1RM

1b Plate SL Good Mornings 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:

8 Rounds:

12 Wallballs

6 Burpees

Tues

1a Hang Clean - build to 5RM

2a Floor Press 3 x 10

2b Chins 2 x 5/ 1 x max + max effort hold over bar

3a Ring Jacknife 2 x 12

3b SL Glute Bridge off Plate 2 x 10 r/l

3c Weighted Plank 2 x 45s

Cond:

5 Rounds:

5 KB Thruster right

5 Box Jump

5 KB Thruster left

5 Box Jump

Wed

1a Deadlift 3 x 5/5/5+ 85% 1 RM

1b KB Swing 3 x 15

1c Couch Stretch 2 x 45s

2a Dips 3 x 10

2b KB Pulls 3 x 10

2c KB Cleans 3 x 10

3a Farmers Carry 1 x max

Cond:

1min Max effort Burpees

30s rest

1min Max effort Wallballs

30s rest

1min Max effort BW Squats

Repeat twice trying to beat previous score

Thurs

1a Push Press 3 x 5/5/5+ 85% 1 RM

1b (Feet Elevated) Tempo Ring Rows 3 x 8

2a RFESS 3 x 8 r/l

2b Ring (archer) push-up 3 x 8

3a Spidey Plank 1 x 6 r/l

3b Lying Superman 1 x 10

3c Side Plank crunch 1 x 10 r/l

Cond: circuit: (45s on/ 15 s off)

Ropes

Ring chins

Ring jacknife

Goblet reverse lunge

Slams

Plate crunch

KB get ups

Push -up plank

Ball pick and toss

Mountain climbers

Friday

1a Pause Back Squat/ Hex Bar Deadlift 3 x 5/5/5+ 85% 1RM

1b Ring Body saw 3 x 10

1c Glute Stretch 2 x 45 s r/l

2a 1/2 kneeling Jammer Press 3 x 10 r/l

2b 1/2 kneeling landmine 3 x 8 r/l

Cond:

Tabata 1

Alternate burpees & Goblet Squats

Rest 2 mins

Tabata 2

Alternate Jump Lunges and KB Swing

Week 1: First 6 week cycle of 2016!

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+ 85% 1RM

1b SL RDL 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:

10min AMRAP – Partner

20 Box Jumps – you go i go

10 Slams – you go i go

5 burpees – each

 

Tues

1a Hang Clean - build to 5RM

2a Floor Press 3 x 10

2b Chins 2 x 5/ 1 x max

3a Weighted Hanging Knee Raise 2 x 10

3b Ring Glute Bridge 2 x 10

3c Weighted V-Ups 2 x 15

Cond:

4min AMRAP

30 Skips

5 KB Clean & Press right

5 KB Clean & press left

2min rest

4min AMRAP

30 skips

20 Jump Lunges

10 pushups

 

Wed

1a Deadlift 3 x 5/5/5+ 85% 1 RM

1b Plate Loaded Jump 3 x 5

1c Couch Stretch 2 x 45s

2a Dips 3 x 10

2b Inchworm 3 x 5

2c KB Swing 3 x 20

3a Farmers Carry 1 x max

Cond: for time

50 BB Thrusters (20/15kg)

50 Sit Ups

50 Pushups

50 Knee – Elbow/Hanging Knee raises

 

Thurs

1a Push Press 3 x 5/5/5+ 85% 1 RM

1b Negative Pull ups 3 x 6

2a BB Forward Lunge 3 x 6 r/l

2b Tempo push-ups 3 x 10

3a Plate around the worlds 2 x 6 r/l

3b Plate Good mornings 2 x 10

3c Plate Chop 2 x 8 r/l

Cond:

Circuit 40s on / 20s off

Ring Row

Ring Plank

Ropes

Squat

Slam

Bar Hang

Ladder walk

Burpee

 

Friday

1a Tempo Squat/ Sumo Deadlift 3 x 5/5/5+ 85% 1 RM

1b Standing Ring Fallout 3 x 8

1c Glute Stretch 2 x 45 s r/l

2a Split Stance Jammer Press 3 x 8 r/l

2b Landmine 3 x 6 r/l

Cond:

150 Skips

16-14-12....2 KB Swings

2-4-6..... 16 Jump Squats

150 Skips

 

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

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)

Cond:

50 strict burpees

Wed

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

Rest 2 mins

Cond:

Partner: 5 mins

5 chins/8 ring chins

5 Slams

Thursday

A. Floor Press 1/5RM

- 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

1. BB Lunge 5RM

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

B. Max KB Swing - for time

Cond:

10mins Ascending Ladder – 1,2,3 and so on.....

Chins

Pushups

Squats

Week 4:

This new cycle will be a 5 week cycle before re-testing the week before Christmas week. We will be continuing to work on total body strength with lifts such as the squat and deadlift. For one session each week you will have the option of either completing a back squat or deadlift to allow for members to work on the movement which suits them best.

Rep Schemes for the big compound lifts will follow the rep scheme of 5/3/1. Meaning, set 1 will be a heavy 5 reps, set 2 a heavy 3 and for the final set we will use a weight calculated at 90% of your 1RM. For this final working set you will perform as many reps as you can with good form. Good form will be stressed as always especially for this final set.

Along with maintaining accessory movements to complement all lifts we will be introducing a specific mobility piece to be completed during your recovery between sets. This will further allow for and contribute to the promotion of good movement patterns and in turn, better performance.

Needless to say we will be keeping well on top of pushing, pulling and core strength!

 

Monday

S&C

1a Back squat 3 x 5/3/1+ (90% 1 RM)

1b SL RDL 3 x 6 r/l

1c Couch Stretch 2 x 60s r/l

2a Pullup + hold 3 x 5 (5 sec hold at top of each rep)

2b Farmers carry 3 x 4

 

Cond: 10 min AMRAP
100 skips
30 BW squats
20 KB Swings
10 Dips/Pushups

 

Tuesday

S&C

1a Push Press 3 x 5/3/1+ (90% 1 RM)

1b SA KB Rows 3 x 10 r/l

1c Banded Lat stretch 2 x 60s r/l

2a Front Racked KB reverse lunge 3 x 12

2b Floor wipers 3 x 6 r/l

2c Ring Plank 3 x 30s

 

Cond: Partner Workout

30-20-10-10-20-30

Wallballs

Slams

 

Wednesday

S&C

1a Deadlift 3 x 5/3/1+ (90% 1 RM)

1b Ring Body Saw (hands) 3 x 10

1c Banded Chest 2 x 60s r/l

2a Ring Dips/Ring Push-ups 3 x 10

2b KB Swing 3 x 20

 

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

15 Swings

10 Plate GTOH

5 Burpees

Finish remaining time in plank

 

Thursday

S&C

1a Floor Press 3 x 5/3/1+ (90% 1 RM)

1b Neg. Ring rows 3 x 8

1c Banded hamstring 2 x 60s r/l

2a Front racked KB squat 3 x 10

2b Plate around the worlds 3 x 6 r/l

2c Pause bear crawl (3sec) 3 x 1L

 

Cond: Circuit 45/15

Ring Mountain Climbers

Ring Plank

Ropes

Ladder Walk

Lunges

Slams

Elbow-Hand Plank

Bar Hang

Jump Squats

 

Fri

S&C

1a Squat/Deadlift 3 x 5/3/1+ (90% 1 RM)

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

1c 1/2 kneeling groin hold 2 x 60s r/l

2a Chins 3 x 8

2b KB PuPu's 3 x 10

 

Cond:

4min AMRAP Wallballs

straight into

Alternating Tabata (20s on/10s off)

V-ups

Pushups 

Week 3:

This new cycle will be a 5 week cycle before re-testing the week before Christmas week. We will be continuing to work on total body strength with lifts such as the squat and deadlift. For one session each week you will have the option of either completing a back squat or deadlift to allow for members to work on the movement which suits them best.

Rep Schemes for the big compound lifts will follow the rep scheme of 5/3/1. Meaning, set 1 will be a heavy 5 reps, set 2 a heavy 3 and for the final set we will use a weight calculated at 90% of your 1RM. For this final working set you will perform as many reps as you can with good form. Good form will be stressed as always especially for this final set.

Along with maintaining accessory movements to complement all lifts we will be introducing a specific mobility piece to be completed during your recovery between sets. This will further allow for and contribute to the promotion of good movement patterns and in turn, better performance.

Needless to say we will be keeping well on top of pushing, pulling and core strength!

 

Monday

S&C

1a Back squat 3 x 5/3/1+ (90% 1 RM)

1b D/L KB RDL 3 x 8

1c Couch Stretch 2 x 60s r/l

2a Neg. Pull-ups 3 x 6

2b Farmers hold 3 x 60s

 

Cond: 10mins

Wallballs – Start at 5, +5 every round

Chins/rows – Start at 1/5, +1 every round

KB Swing – Start at 5,+5 every round

 

Tuesday

S&C

1a Push Press 3 x 5/3/1+ (90% 1 RM)

1b Band pullaparts 3 x 15

1c Banded Lat stretch 2 x 60s r/l

2a FR Walking KB Lunge 3 x 10 r/l

2b Ring body saw 3 x 10

2c KB Windmill 3 x 6 r/l

 

Cond:

Start and finish with 30 Situps

3 rounds

15 KB Clean & Press right

15 Burpees

15 KB Clean & Press left

 

Wednesday

S&C

1a Deadlift 3 x 5/3/1+ (90% 1 RM)

1b Plate crunch 3 x 12

1c Banded Chest 2 x 60s r/l

2a Ring Dips/Ring Push-ups 3 x 10

2b KB Swing 3 x 20

Cond: 10min AMRAP

2 Turkish Getups

10 Breakdancers

20 Jump Lunges

 

Thursday

S&C

1a Floor Press 3 x 5/3/1+ (90% 1 RM)

1b Single Arm Ring Row 3 x 8 r/l

1c Banded hamstring 2 x 60s r/l

2a KB Step Ups 3 x 6 r/l

2b Russian Twist & Press 3 x 8

3a Ascending Weighted Plank 3 x 30s

 

Cond: 4 Rounds

20 Plate GTOH

20 Plate OH Lunge

10 Plate Burpees

 

Fri

S&C

1a Squat/Deadlift 3 x 5/3/1+ (90% 1 RM)

1b Box Jump 3 x 3

1c 1/2 kneeling groin hold 2 x 60s r/l

2a Chins 3 x 8

2b Ring Chest Flys 3 x 8

 

Cond: 10mins Ascending Ladder

Squat

Pushup

Box Jump

 

 

 

 

 

 

 

 

Week 2:

This new cycle will be a 5 week cycle before re-testing the week before Christmas week. We will be continuing to work on total body strength with lifts such as the squat and deadlift. For one session each week you will have the option of either completing a back squat or deadlift to allow for members to work on the movement which suits them best.

Rep Schemes for the big compound lifts will follow the rep scheme of 5/3/1. Meaning, set 1 will be a heavy 5 reps, set 2 a heavy 3 and for the final set we will use a weight calculated at 90% of your 1RM. For this final working set you will perform as many reps as you can with good form. Good form will be stressed as always especially for this final set.

Along with maintaining accessory movements to complement all lifts we will be introducing a specific mobility piece to be completed during your recovery between sets. This will further allow for and contribute to the promotion of good movement patterns and in turn, better performance.

Needless to say we will be keeping well on top of pushing, pulling and core strength!

 

Monday

S&C

1a Back squat 3 x 5/3/1+ (90% 1 RM)

1b Ring hamstring curl 3 x 8

1c Couch Stretch 2 x 60s r/l

2a Ring Pull up 3 x 8

2b Offset carry 3 x 2L r/l

 

Cond: 10mins

5 SA Thrusters right

10 Situps

5 SA Thrusters left

10 Breakdancers

10 Hanging Knee Raises

 

Tuesday

S&C

1a Push Press 3 x 5/3/1+ (90% 1 RM)

1b KB Upright Row 3 x 10

1c Banded Lat stretch 2 x 60s r/l

2a BB Step Ups 3 x 8 r/l

2b Ring Jacknifes 3 x 10

2c Russian twists 3 x 20

 

Cond:

20 KB Man Makers

+ 10 SitUps

+ 10 V-Ups

After reps 0,5,10,15,20

 

Wednesday

S&C

1a Deadlift 3 x 5/3/1+ (90% 1 RM)

1b Hanging Knee Rasie Hold/Straight Leg hold 3 x 30-45s

1c Banded Chest 2 x 60s r/l

2a Ring Dips/Ring Push-ups 3 x 10

2b KB Swing 3 x 20

 

Cond:

75 Skipping

30 KB Front Racked Lunges

5 KB Thrusters

75 Skipping

20 KB Front Racked Lunges

5 KB Thrusters

75 Skipping

10 KB Front Racked Lunges

5 KB Thrusters

 

Thursday

S&C

1a Floor Press 3 x 5/3/1+ (90% 1 RM)

1b Bent over reverse fly 3 x 10

1c Banded hamstring 2 x 60s r/l

2a RFESS 3 x 6 r/l

2b Box glute bridge 3 x 10

2c Plank rotations 3 x 8 r/l

 

Cond: Circuit 45/15

KB pulls over bar

Ring Mountain Climbers

Ring Plank

Ropes

Ladder Walk

Lunges

Slams

Elbow-Hand Plank

Bar Hang

Jump Squats

 

Fri

S&C

1a Squat/Deadlift 3 x 5/3/1+ (90% 1 RM)

1b KB Good mnorning 3 x 8

1c 1/2 kneeling groin hold 2 x 60s r/l

2a Chins 3 x 8

2b Tempo push ups 3 x 10

 

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

20 KB Swing

10 Plate GTOH

Max effort Burpees in remaining time

 

 

 

 

Week 1:

This new cycle will be a 5 week cycle before re-testing the week before Christmas week. We will be continuing to work on total body strength with lifts such as the squat and deadlift. For one session each week you will have the option of either completing a back squat or deadlift to allow for members to work on the movement which suits them best.

Rep Schemes for the big compound lifts will follow the rep scheme of 5/3/1. Meaning, set 1 will be a heavy 5 reps, set 2 a heavy 3 and for the final set we will use a weight calculated at 90% of your 1RM. For this final working set you will perform as many reps as you can with good form. Good form will be stressed as always especially for this final set.

Along with maintaining accessory movements to complement all lifts we will be introducing a specific mobility piece to be completed during your recovery between sets. This will further allow for and contribute to the promotion of good movement patterns and in turn, better performance.

Needless to say we will be keeping well on top of pushing, pulling and core strength!

 

Monday

S&C

1a Back squat 3 x 5/3/1+ (90% 1 RM)

1b S/L RDL 3 x 6 r/l

1c Couch Stretch 2 x 60s r/l

2a Pull up 3 x 8

2b S/A carry 3 x 2L r/l

 

Cond:

Partner

20 Bear Crawls – complete these first

Then 3 Rounds:

20 Slams – you go I go

20 Burpees – you go I go

Tuesday

S&C

1a Push Press 3 x 5/3/1+ (90% 1 RM)

1b S/A KB Row 3 x 10 r/l

1c Banded Lat stretch 2 x 60s r/l

2a Walking KB Lunge 3 x 20 steps

2b Elbow Plank Shoulder Taps 3 x 20

2c Russian twist 3 x 20

 

Cond:

Buy in with 150 Skips

5 Rounds:

15 Wallballs

2 TGU r/l

Buy out with 150 skips

 

Wednesday

S&C

1a Deadlift 3 x 5/3/1+ (90% 1 RM)

1b Hollow hold + leg raises 3 x 20-30s + 10

1c Banded Chest 2 x 60s r/l

2a Ring Dips/Ring Push-ups 3 x 10

2b KB Swing 3 x 20

 

Cond: 3 Rounds

5 Burpees

10 Box Jumps

20 Wallballs

30 KB Swings

 

Thursday

S&C

1a Floor Press 3 x 5/3/1+ (90% 1 RM)

1b Banded pull aparts 3 x 15

1c Banded hamstring 2 x 60s r/l

2a BB Reverse Lunge 3 x 6 r/l

2b Reverse crunches 3 x 15

2c Side Plank crunch 3 x 10 r/l

 

Cond:

KB Complex – 5 Rounds

5 Sumo High Pulls

5 Push Press

5 Front Squat

10 Box Jumps

 

Fri

S&C

1a Squat/Deadlift 3 x 5/3/1+ (90% 1 RM)

1b KB Squat jump 3 x 5

1c 1/2 kneeling groin hold 2 x 60s r/l

2a Chins 3 x 10

2b 1/2 kneeling KB Press 3 x 10 r/l

 

Cond:

2min AMRAP Slamballs

1min rest

2min AMRAP Squat Jumps

1min rest

2min AMRAP Pushups

1min Rest

2min AMRAP Situps

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

C. Max Pushups in 1 min

Rest 2 mins

Cond:

25 Situps

50 Jump Lunges

150 Skips

25 Wallballs

150 Skips

50 Jump Lunges

25 Situps

 

Tues

A. 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)

Cond:

50 strict burpees

 

Wed

A. Deadlift 1/5RM

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

B. Broad Jump/Box Jump

C. Max effort wallballs

Rest 2 mins

Cond:

Partner: 5 mins

5 chins/8 ring chins

5 Slams

 

Thursday

A. Floor Press 1/5RM

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

B. Chins – 3/1 RM

C. 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

A. BB Lunge 5RM

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

B. Max KB Swing - for time

Cond:

10mins Ascending Ladder – 1,2,3 and so on.....

Chins

Pushups

Squats