Third week of our next 6 week training cycle, for the coming weeks we will be focusing on single leg strength which will help us in improving stability and mobility when it comes to performing the big bilateral movements like squats and deadlifts which we will still be incorporating too so dont worry!

“Stronger people are harder to kill”

Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.

MOBILIZE-STABILIZE-UTILIZE

Supplementary:

Check the board for your individually prescribed supplementary exercises along with the exercises that are prescrined for everyone.

Ask how to perform if unsure of any.

Stretch of the month – Couch box stretch, start with 1min each leg building to 2 mins each leg by months end

Exercise of the Month – Resistance Band Overhead squat 30reps

August Skill – Skipping, try and get in 5mins early to get comfortable with the rope

Mobs:

Overhead shoulder work – lx ball on side of armpit, banded distractions

Ask how to perform

Strength and stability:

Single Arm KB Rows 4x10reps

Press-ups (raised) 4x10reps

Banded crab walks 2 lengths of unit

Supemans 50 reps

 

Mon

S&C

A1 Bulgarian Split Squats 4 x 6 r/l

A2 Twist Throws

B1 KB Jump Squat 3 x 5

B2 Pause Jump Squat 3 x 3

B3 Plank Walkout w/Spidey 3 x 5

 

Cond: Circuit: 40 on / 20 off

Ropes

Push-up

Ring Row

Burpee L/J

KB Swing

 

Tues

S&C

A1 Strict OH Press 4 x 6

A2 KB Upright Row 4 x 8

A3 Superman 4 x 10

B1 Back Squat/Front Squat 3 x 5

B2 Decline Press-up 3 x 8

 

Cond:

Box Jumps 5-10-15

KB Pulls 15-10-5

KB Front Squat 15-10-5

 

Wed

S&C

A1 OH/ Back Lunge 4 x 6 r/l

A2 Leg Raises 4 x 10

B1 KB Clean and Jerk 3 x 5 r/l

Ball Slams 3 x 10

 

Cond:

Run: 6 x 200m

 

Thurs

S&C

A1 Pullups 4 x max

A2 Floor Press 4 x 8

B1 Romanian Deadlift 3 x 6

B2 BB Bent Over Row 3 x 6

 

Cond:

1 min on/ 1 min off: Lunges

+

Tabata: Wallballs

 

Fri

S&C

A1 Step Ups 4 x 6 r/l

A2 Ring Jacknife 4 x 10

B1 Skull Crushers 3 x 10

B2 Curls 3 x 10

 

Cond: Weekly Challenge

Ring Rows 20-15-20 Box over burpees – 10

Goblet squats 20-15-20 Box over burpees -10

 

Sat

S&C

Missed Lift/Technique Work

 

 

Second week of our next 6 week training cycle, for the coming weeks we will be focusing on single leg strength which will help us in improving stability and mobility when it comes to performing the big bilateral movements like squats and deadlifts which we will still be incorporating too so dont worry!

“Stronger people are harder to kill”

Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.

MOBILIZE-STABILIZE-UTILIZE

Supplementary:

Check the board for your individually prescribed supplementary exercises along with the exercises that are prescrined for everyone.

Ask how to perform if unsure of any.

Stretch of the month – Couch box stretch, start with 1min each leg building to 2 mins each leg by months end

Exercise of the Month – Resistance Band Overhead squat 30reps

August Skill – Skipping, try and get in 5mins early to get comfortable with the rope

 

Mobs:

Overhead shoulder work – lx ball on side of armpit, banded distractions

Ask how to perform

Strength and stability:

Single Arm KB Rows 4x10reps

Press-ups (raised) 4x10reps

Banded crab walks 2 lengths of unit

Supemans 50 reps

 

Mon

S&C

A1 Bulgarian Split Squats 4 x 6 r/l

A2 Single Arm Suitcase Carries 4 x 2 lengths r/l

B1 Pause Jump Squats 3 x 6 (3sec pause)

B2 Weighted Russian twists 3 x 20

 

Cond: 5 Rounds

5 KB High Pulls

5 KB Front Squats

5 KB Push Press

50 Jump Lunges Cashout

 

Tues

S&C

A1 Strict OH Press 4 x 6

A2 Single arm Ring Row 4 x 8 r/l

A3 Lat Raises 4 x 10

B1 Back Squat/Front Squat 3 x 5

B2 Half Kneeling Jammer Press 3 x 10 r/l

 

Cond:

5 Chin Ups at the start of every round

KB Swings 15/12/10/12/15

Box Jumps 15/12/10/12/15

 

Wed

S&C

A1 OH/ Back Lunge 4 x 6 r/l

A2 Elbow Plank Rotations 4 x 8 r/l

B1 KB Clean and Jerk 3 x 5 r/l

B2 Ring/Bar Hanging Knee Raises

B3 Cossack Squat 3 x 6 r/l

 

Cond:

Run

 

Thurs

S&C

A1 Pullups 4 x max

A2 KB Pressups 4 x 10

A3 KB Chest Flys 4 x 10

B1 Romanian Deadlift 3 x 5

B2 KB Pulls 3 x 16

 

Cond: BB Complex

6 reps of each with strict 90sec rest between rounds

Romanina Deadlifts

Bent Over Rows

Thrusters

Back Lunges

 

Fri

S&C

This day will have the conditioning element as a weekly challenge over the remainder of this 6 week period. If you cannot make it on a Friday to complete it then try fit it in another day of the week and give one of the coaches your time.

A1 Step Ups 4 x 6 r/l

A2 Spiderman Plank 4 x 8 r/l

Cond: Weekly Challenge

Ring Rows 20-15-10 Box over burpees - 10

Goblet squats 20-15-10 Box over burpees -10

 

C1 Single Arm Sit Ups 3 x 6 r/l

C2 Straight leg Crunch 3 x 15

C3 Lying Supermans 3 x 20

 

Sat

S&C

Missed Lift/Technique Work

 

 

 

 

 

 

 

 

 

First week of our next 6 week training cycle, for the coming weeks we will be focusing on single leg strength which will help us in improving stability and mobility when it comes to performing the big bilateral movements like squats and deadlifts which we will still be incorporating too so dont worry!

“Stronger people are harder to kill”

Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.

MOBILIZE-STABILIZE-UTILIZE

Supplementary:

Check the board for your individually prescribed supplementary exercises along with the exercises that are prescrined for everyone.

Ask how to perform if unsure of any.

Stretch of the month – Couch box stretch, start with 1min each leg building to 2 mins each leg by months end

Exercise of the Month – Resistance Band Overhead squat 30reps

August Skill – Skipping, try and get in 5mins early to get comfortable with the rope

 

Mobs:

Overhead shoulder work – lx ball on side of armpit, banded distractions

Ask how to perform

Strength and stability:

Single Arm KB Rows 4x10reps

Press-ups (raised) 4x10reps

Banded crab walks 2 lengths of unit

Supemans 50 reps

 

Mon

S&C

A1 Bulgarian Split Squats 4 x 6 r/l

A2 Landmines 4 x 16

B1 BB Jump Squats 4 x 8 - 50 % of last weeks Back Squat

B2 Side Plank crunch 4 x10 r/l

 

Cond:

KB Renegade Man Makers 10/8/6/4/2

Burpees 2/4/6/8/10

1 hill run to finish

 

Tues

S&C

A1 Strict OH Press 4 x 6 r/l

A2 Bent Over Reverse Fly 4 x 8

A3 Ring Row 4 x 8

B1 Back Squat/Front Squat 3 x 5

B2 Single Arm KB Chest Press 3 x 8 r/l

 

Cond:

5 pullups - 10 Pushups - 15 Air Squats x 4

+ 100 Skips

5 pullups - 10 Pushups - 15 Air Squats x 4

 

Wed

S&C

A1 OH Lunge 4 x 6

A2 Banded Plank Row 4 x 8 r/l

B1 KB Swing 3 x 10

B2 Box Jump 3 x 6

B3 Hanging Knee Raises 3 x10

 

Cond:

Run

 

Thurs

S&C

A1 Pullups 4 x max

A2 Ring Flys 4 x 8

A3 Pushups 4 x 8

B1 Romanian Deadlift 3 x 5

B2 Single Arm KB Row 3 x 8 r/l

 

Cond: 8min AMRAP

5 Single leg Squats r/l

15 Wallballs

5 Plate Chops r/l

 

Fri

S&C

A1 Step ups 4 x 6 r/l

A2 Weighted Plank 4 x 30s

B1 Ring Dips 10/8/6/4/2

B2 Chins 10/8/6/4/2

 

Cond:

Prowler Time!!!!!!!

 

Sat

S&C

Missed Lift/ Technique Work

Team Workout

 

Last week of our first 6 week block following a periodized strength gains program in all of the main compound lifts such as squat, deadlift, press.

“Stronger people are harder to kill”

Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.

MOBILIZE-STABILIZE-UTILIZE

Supplementary:

Check the board for your individually prescribed supplementary exercises along with the exercises that are prescribed for everyone.

Ask how to perform if unsure of any.

Stretch of the month – Couch box stretch, start with 1min each leg building to 2 mins each leg by months end

Exercise of the Month – Resistance Band Overhead squat 30reps

August Skill – Skipping, try and get in 5mins early to get comfortable with the rope

 

Mobs:

Overhead shoulder work – lx ball on side of armpit, banded distractions

Ask how to perform

 

Strength and stability:

Single Arm KB Rows 4x10reps

Press-ups (raised) 4x10reps

Banded crab walks 2 lengths of unit

Supemans 50 reps

 

Mon

S&C

A1 Back Squat 4 x 3

A2 Push Pulls 4 x 8

B KB SA Thruster 3 x 8 r/l

 

Cond: 20-15-10-5

Ring Pushups

Ring Squat Jumps

Ball Slams w/rotation

 

Tuesday

S&C

A1 Pullups 4 x 3

A2 Reverse Lunge and Press 4 x 8r/l

 

Cond:

50/100 Skipping buy in

5 Rounds: 10 Squats

5 Push ups

10 Sit Ups

30 KB Swings

5 Rounds: 10 Squats

5 Push ups

10 Sit Ups

50/100 Skipping buy out

 

Wed

S&C

A1 Deadlifts 4 x 3

A2 Ring Dips 4 x 10

B Floor Press 4 x 8

 

2 Rounds: 12 Sit ups & Twists

10 Leg Raises

10 Windmills r/l

+ Tabata Wall Balls

 

Thursday

S&C

A1 SA KB Half Kneeling OH Press 4 x 5 r/l

A2 Cossack Squat 4 x 8r/l

A3 Band Pullaparts 4 x 12

B BB Hip Thrusts 4 x 8

 

Cond:

Run

 

Fri

S&C

A1 Front Squats 4 x 3

A2 Ring Holds 4 x max

B Bar Hangs 2 x max

 

Cond:

SLED WORK!!!!!!!

 

Sat

S&C

Missed lift/Technique Work

Partner Workout

 

 

Over the next 6 weeks we will be following a periodized strength gains program in all of the main compound lifts such as squat, deadlift, press.

“Stronger people are harder to kill”

Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary:

Stretch of the month – Couch box stretch, 90s each leg every session!

Exercise of the Month – Resistance Band Overhead squat 30reps

August Skill – Skipping, try and get in 5mins early to get comfortable with the rope

 

Mobs:

Overhead shoulder work – lx ball on side of armpit, banded distractions

Ask how to perform

Strength and stability:

Single Arm KB Rows 4x10reps

Press-ups (raised) 4x10reps

Banded crab walks 2 lengths of unit

Supemans 50 reps

 

Tuesday

S&C

A1 Back Squat 4 x 4

A2 KB Push Press 4 x 10

B1 Sumo High Pulls 3 x 10

 

Cond: 4 Rounds

15 KB Swing

10 Broad jumps

Run

 

Wednesday

S&C

A1 Pullups 4 x 4

A2 Box Jumps (with broad jump if capable) 4 x 5

B1 Wrestlers Twists 3 x 20

 

Cond: 10min AMRAP

Single Arm OH Carry – 2 lengths

Chin Ups/Ring Rows – 10

S/L Squats - 8 r/l

 

Thursday

S&C

A1 Deadlifts 4 x 4

A2 Ring Dips/Pushups 4 x max

B1 Plate Complex 3 Rounds

 

Cond: 20s on/ 10s off – 4mins

Battle Ropes

Jump Lunges

Alternating Situps and Plank

 

Fri

S&C

A1 Push Press 4 x 4

A2 KB Stiff Leg Deadlifts

B Wall Balls 3 x 20

 

Cond:

Partner Sled Work

 

 

Over the next 6 weeks we will be following a periodized strength gains program in all of the main compound lifts such as squat, deadlift, press.

“Stronger people are harder to kill”

Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.

MOBILIZE-STABILIZE-UTILIZE

Supplementary:

Stretch of the month – Couch box stretch, start with 1min each leg building to 2 mins each leg by months end

Exercise of the Month – Resistance Band Overhead squat 30reps

Mobs:

Overhead shoulder work – lx ball on side of armpit, banded distractions

Ask how to perform

Strength and stability:

Single Arm KB Rows 4x10reps

Press-ups (raised) 4x10reps

Banded crab walks 2 lengths of unit

Supemans 50 reps

 

Mon

S&C

A1 Back Squat 5 x 5

A2 Ring Pushups/Dips 3 x max

B1 KB Bent Over Row 3 x 10

B2 Slam Balls 3 x 5

Cond: 5 Rounds

2 lengths Walking OH Lunges

12 Burpees onto plate

 

Tuesday

S&C

A1 Pullups 5 x 5

A2 Single Arm OH Press 3 x 10

B1 KB Swing Practice (either Swing/SA swing/OH Swing or KB Clean dependent on level) – build to 10RM

Cond:

30 Box jumps

5 Rounds – 6 KB Swing

9 Pushups

30 Box Jumps

 

Wed

S&C

A1 Deadlifts 5 x 5

A2 OHS practice

B1 Ring Pullups/Rows 3 x mqx

B2 Ring Pushup Variations 3 x max

B3 Banded Pullaparts 3 x 20

Cond:

Partner Hill Runs x 5

(rest while partner works)

 

Thursday

S&C

A1 Push Press 5 x 5

A2 Box Jumps 5 x 5

B1 Step ups 3 x 10 (either with BB or KB in a position that is suited)

Cond: Circuit – 2 consecutive rounds of 40s on/20s off

Battling Ropes

Ball Slams w/ rotation

Single arm Suitcase Carries

Broad Jumps

KB Push Pulls

 

Fri

S&C

A1 Front Squat 5 x 5

A2 Nordic Hamstring 3 x 8

B1 BB/KB Thrusters 3 x 10

Cond:

Every min on the minute for 5 (EMOTM 5)

10 situps

10 russian twists

Finish out remaining time in plank until next min starts

+

Tabata Burpee Box Jumps

 

Sat

S&C

Missed Lift/Technique work

Partner Workout

 

 

Over the next 6 weeks we will be following a periodized strength gains program in all of the main compound lifts such as squat, deadlift, press.

“Stronger people are harder to kill”

Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.

MOBILIZE-STABILIZE-UTILIZE

Supplementary:

Stretch of the month – Couch box stretch, start with 1min each leg building to 2 mins each leg by months end

Exercise of the Month – Resistance Band Overhead squat 30reps

Mobs:

Overhead shoulder work – lx ball on side of armpit, banded distractions

Ask how to perform

Strength and stability:

Single Arm KB Rows 4x10reps

Press-ups (raised) 4x10reps

Banded crab walks 2 lengths of unit

Supemans 50 reps

 

Mon

S&C

A1 Back Squat 4 x 8

A2 Single Arm Ring Rows 4 x 8 r/l

B1 BB Lunges 1min on/ 1min off x 4

Cond:

20-15-10-5

Hand Release Pushups

Box Jumps

Tuesday

S&C

A1 Pullups 4 x 8

A2 Floor Press 4 x 8

B1 KB Swing Practice (either Swing/SA swing/OH Swing or KB Clean dependent on level) – build to 10RM

Cond:

5 Rounds

5 Ring Single Leg Squats

8 KB Push Press

100m Run

Wed

S&C

A1 Deadlifts 4 x 8

A2 Ball S/L Glute Bridges 4 x 8 r/l

B1 OHS Practice 3 x 10

Cond:

5 min skipping practice + 12min AMRAP

1x bear crawl (out and back = 1)

2x jump squats

3x burpees

4x situps

5x pushups

6x lunges (right and left = 1)

Thursday

S&C

A1 Strict Press 4 x 8

A2 Single Arm KB Row 4 x 8 r/l

A3 Banded Front Raise 4 x 8

B1 Ring Pushup

B2 Ring Jacknife

B3 ring Pendulum

Cond:

10min AMRAP

OH KB Swings 15

Knees – elbows 10 (scaled accordingly)

Run (distance TBC)

Fri

S&C

A1 Front Squat 4 x 8

A2 Nordic Hamstring 4 x 8

B1 Thrusters 3 x 10

Cond:

Circuit – R1=50s, R2=45s, R3=40s

Battling ropes

Ball Slams

Single Arm Suitcase Carries

Broad Jumps

KB Push Pulls

Sat

S&C

Missed Lift/Technique work

Partner Workout

Over the next 6 weeks we will be following a periodized strength gains program in all of the main compound lifts such as squat, deadlift, press.

“Stronger people are harder to kill”

Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.

MOBILIZE-STABILIZE-UTILIZE

Supplementary:

Stretch of the month – Couch box stretch, start with 1min each leg building to 2 mins each leg by months end

Exercise of the Month – Resistance Band Overhead squat 30reps

Mobs:

Overhead shoulder work – lx ball on side of armpit, banded distractions

Ask how to perform

Strength and stability:

Single Arm KB Rows 4x10reps

Press-ups (raised) 4x10reps

Banded crab walks 2 lengths of unit

Supemans 50 reps

We are also going to learn over the coming weeks how to perform the hang power clean, this exercise will allow us safely take the bar from ground to shoulder height in the most effective way.

Mon

S&C

A1. Back squat 3x 10

A2. SA KB Chest press 3 X 8 R/L

B. Bulgarian Split Squat 3 x 8 each leg

Metcon

Ring Pullups 20 – 15 – hill run - 10

Goblet Squats 20 – 15 – hill run - 10

 

Tuesday

3 position isometric pull-ups warm-up

S&C

A1. Pull-ups 3 x 10 (level: full, banded, ring rows)

A2. Jammer Press 3 x 8 R/L

B. KB Clean (practice) 3 x 10 r/l

Metcon

Single arm KB Swing r/l 12-10.....2

Box Over Burpees 12-10.....2

 

Wed

S&C

A1. Deadlift 3 x 10

A2. Depth Jumps 3 x 5

B. OHS Practice

Metcon

100 pressups – 200m run every time you break in pressups

 

Thursday

S&C

A1. Push Press 3 x 10

A2. BB/KB Bent Over row 3 x 8

2 Rounds

B1. Ring Dips max

B2. Ring Pullups max

B3. Ring Overhead Squat

Metcon

Circuit: R1=60sec. R2=50sec. R3= 40s

Battling Ropes

OH KB Swing

Sit-ups

Hand Release Pressups

Fri

S&C

A1. Front Squat 3 x 10

A2. Stiff leg deadlift 3 x 8

B. Turk Get up Build to 3RM

Metcon 3 rounds

Sled Pulls 1min/50s/40s

Shuttle run 1 min/50s/40s

KB Sumo pulls 1min/50s/40s

Sat

Missed Lift/technique work

Team workout

 

 

 

Over the next 6 weeks we will be following a periodized strength gains program in all of the main compound lifts such as squat, deadlift, press.

“Stronger people are harder to kill”

Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary:

Stretch of the month – Couch box stretch, start with 1min each leg building to 2 mins each leg by months end

Exercise of the Month – Resistance Band Overhead squat 30reps

 

Mobs:

Overhead shoulder work – lx ball on side of armpit, banded distractions

Ask how to perform

 

Strength and stability:

Single Arm KB Rows 4x10reps

Press-ups (raised) 4x10reps

Banded crab walks 2 lengths of unit

Supemans 50 reps

 

Monday 7th July

S+C:

A. 1. Back Squat – 3x10

2. Push-ups – max

B. Front Rack Lunge – 3x8 Each leg

C. 4 rounds:

Run

Burpee box jumps x 10

Metabolic Conditioning:

A. Ring skills

B. EMOM (2, 3, 4...):

Ring row

Ring push-up

Burpee

Tuesday 8th July

S+C

A. 1. Pull-up – 3x10

2. Med-ball throw x 4

B. Kettlebell Swing – build to heavy 3x10

C. 10 min AMRAP:

Farmers carries

Negative pull-ups x 8

Swing x 15

Metabolic Conditioning:

A. Turkish get-ups – build to 3 RM

Single leg RDL

KB Thruster practice

B. KB Thruster 12, 10, 8......2

KB Swing 20

Wednesday 9th July

S+C

A. 1. Deadlift – 3x10

2. Broad jumps x 5

B. Overhead squat practice

C. Tabata (3x4 mins):

Heavy ropes

Jump lunges

Plank

Metabolic Conditioning:

A. Skipping practice

Burpee ball-throws

B. Circuit:

Ropes

Skipping

Pull-up

Plank walkouts

Landmines

1 arm KB swing

Box jumps

C. Run (optional)

Thursday 10th July

S+C:

A. 1. Strict Press – 3x10

2. Single Arm Kettlebell row – 3x10 Each arm

B. 2 rounds:

Max Ring row

Max Ring push-ups

Max Ring hold

C. 4 rounds:

Push press x 10

Sit-ups x 15

Skip 50

Friday 11th July

S+C:

A. 1. Front squat 3 x 10

2. Front squat mobility work

B. Turkish get-up - build to 3 RM

C. 10 min AMRAP:

KB Goblet squat x 20

Push-up x 10

Burpee x 8

Metabolic Conditioning:

A. 3 rounds:

Over-head squat ring work x 10

Over-head KB swing x 15

Push-up ring plank x 45 seconds

B. Hill runs x 3 (work:rest = 1:2)

C. 3 rounds (rest 1 min between rounds):

KB push-pull-high pull x 10

Ring Jackknife x 10

Saturday 12th July

A. Missed lift/ Technique work

B. Team workout