Cycle 39 Week 3

 

For this next 6 week training block, we are reintroducing a totals day once a week. This is a power lifting comp style day whereby you will try and set a 2RM in your back squat and deadlift along with a 5RM in your bench press. Your combined weight lifted in those rep maxes will form your total for that week. The aim is to increase this total week on week.

 

We will also have sets to technique failure one day per week in the back squat, chins and pushups which again will be another way of judging your progress week on week.

 

An upper body circuit is also back along with the hang power clean and a barbell complex.

 

Apart from that, as always we will train single leg, single arm, bodyweight, KB’s and just look to keep on improving.

 

Tuesday

Core: 2 Rounds

Hollow Hold/Rocks x 30s

Landmine x 16

SA KB Hold x 30s e/s

 

1a BB Split Squats 3 x 10e/s

1b SL RDL 3 x 5e/s

1c Wallwalks 3 x 3

 

Upper Body: 10mins

Archer Pushups x 10

BB BO Rows x 10

SA OH Press x 10e/s

Band Pullaparts x 10

 

Cond: 20-15-10

OH Plate Lunge

Burpees

Sit Ups

 

Wednesday

Totals Day – Add your total weight lifted for all 3 lifts and try to increase week on week.

 

1. Back Squat 2RM

2. Bench Press 5RM

3. Deadlift 2RM

 

Cond: Hill Runs – 2 Rounds

1 short

1 to house entrance

1 to gym

 

Thursday

Core: 2 Rounds

Weighted Plank x 45s

Banded Sword draws x 10e/s

Ring Hamstring Curls x 10

 

1a Hang Power Clean 3 x 3

1b Box jump 3 x 3

 

BB Complex: 4 Rounds x 6 reps

RDL

BO Row

Hang Clean

Push Press

Rev Lunge e/s

Cond: 60s rounds

4 Ring Rows/2 Chins

4 burpee

Increase reps by 1 per round (2 for ring rows) until you can’t finish in the 60s time period

 

Friday

1. Every 2mins x 5

Split Stance OH Press x 5

Chins x 3

 

2. 3 Rounds

TGU + SA Clean & Press

2 x (1+ 5) e/s

 

3a KB Man Makers 3 x 8

3b Ring Body Saws 3 x 8

 

Cond:

Run to arch

2 Rounds:

10 wallballs

10 Ring Rows

10 Jump Squats

1 Hill Run

2 Rounds:

10 wallballs

10 Ring Rows

10 Jump Squats

Run to arch

 

 

 

 

Cycle 39 Week 2

 

For this next 6 week training block, we are reintroducing a totals day once a week. This is a power lifting comp style day whereby you will try and set a 2RM in your back squat and deadlift along with a 5RM in your bench press. Your combined weight lifted in those rep maxes will form your total for that week. The aim is to increase this total week on week.

 

We will also have sets to technique failure one day per week in the back squat, chins and pushups which again will be another way of judging your progress week on week.

 

An upper body circuit is also back along with the hang power clean and a barbell complex.

 

Apart from that, as always we will train single leg, single arm, bodyweight, KB’s and just look to keep on improving.

 

Monday

Perform 1 max effort set to technique failure on the following exercises:

1. Back Squat – use a weight that is 75% 1RM
2. Chins
3. Pushups

 

1a Pause OHS/FS 3 x 5

1b Pause Pullups 3 x 5

1c Ring Dips 3 x 10

 

Cond: Circuit 40s/20s x 2 Rounds

Ring Plank

Ropes

Ladder Walk

Slams

Goblet Squats

 

 

Tuesday

Core: 2 Rounds

Weighted Plank x 45s

Banded Sword draws x 10e/s

Ring Hamstring Curls x 10

 

1a Hang Power Clean 3 x 3

1b Box jump 3 x 3

 

BB Complex: 4 Rounds x 6 reps

RDL

BO Row

Hang Clean

Push Press

Rev Lunge e/s

 

Cond: 60s rounds

4 Ring Rows/2 Chins

4 burpee

Increase reps by 1 per round (2 for ring rows) until you can’t finish in the 60s time period

 

 

Wednesday

Totals Day – Add your total weight lifted for all 3 lifts and try to increase week on week.

 

1. Back Squat 2RM

2. Bench Press 5RM

3. Deadlift 2RM

 

Cond: Hill Runs – 2 Rounds

1 short

1 to house entrance

1 to gym

 

 

Thursday

Core: 2 Rounds

Hollow Hold/Rocks x 30s

Landmine x 16

SA KB Hold x 30s e/s

 

1a BB Split Squats 3 x 10e/s

1b SL RDL 3 x 5e/s

1c Wallwalks 3 x 3

 

Upper Body: 10mins

Archer Pushups x 10

BB BO Rows x 10

SA OH Press x 10e/s

Band Pullaparts x 10

 

Cond: 20-15-10

OH Plate Lunge r/l

Burpees

Sit Ups

 

Friday

1. Every 2mins x 5

Split Stance OH Press x 5

Chins x 3

 

2. 3 Rounds

TGU + SA Clean & Press

2 x (1+ 5) e/s

 

3a KB Man Makers 3 x 8

3b Ring Body Saws 3 x 8

 

Cond:

Run to arch

2 Rounds:

10 wallballs

10 Ring Rows

10 Jump Squats

1 Hill Run

2 Rounds:

10 wallballs

10 Ring Rows

10 Jump Squats

Run to arch

 

 

 

Cycle 39 Week 1

 

For this next 6 week training block, we are reintroducing a totals day once a week. This is a power lifting comp style day whereby you will try and set a 2RM in your back squat and deadlift along with a 5RM in your bench press. Your combined weight lifted in those rep maxes will form your total for that week. The aim is to increase this total week on week.

 

We will also have sets to technique failure one day per week in the back squat, chins and pushups which again will be another way of judging your progress week on week.

 

An upper body circuit is also back along with the hang power clean and a barbell complex.

 

Apart from that, as always we will train single leg, single arm, bodyweight, KB’s and just look to keep on improving.

 

Monday

Totals Day – Add your total weight lifted for all 3 lifts and try to increase week on week.

 

1. Back Squat 2RM

2. Bench Press 5RM

3. Deadlift 2RM

 

Cond: Hill Runs – 2 Rounds

1 short

1 to house entrance

1 to gym

 

Tuesday

Core: 2 Rounds

Hollow Hold/Rocks x 30s

Landmine x 16

SA KB Hold x 30s e/s

 

1a BB Split Squats 3 x 10e/s

1b SL RDL 3 x 5e/s

1c Wallwalks 3 x 3

 

Upper Body: 10mins

Archer Pushups x 10

BB BO Rows x 10

SA OH Press x 10e/s

Band Pullaparts x 10

 

Cond: 20-15-10

OH Plate Lunge r/l

Burpees

Sit Ups

 

Wednesday

Perform 1 max effort set to technique failure on the following exercises:

1. Back Squat – use a weight that is 75% 1RM
2. Chins
3. Pushups

 

1a Pause OHS/FS 3 x 5

1b Pause Pullups 3 x 5

1c Ring Dips 3 x 10

 

Cond: Circuit 40s/20s x 2 Rounds

Ring Plank

Ropes

Ladder Walk

Slams

Goblet Squats

 

Thursday

Core: 2 Rounds

Weighted Plank x 45s

Banded Sword draws x 10e/s

Ring Hamstring Curls x 10

 

1a Hang Power Clean 3 x 3

1b Box jump 3 x 3

 

BB Complex: 4 Rounds x 6 reps

RDL

BO Row

Hang Clean

Push Press

Rev Lunge e/s

Cond: 60s rounds

4 Ring Rows/2 Chins

4 burpee

Increase reps by 1 per round (2 for ring rows) until you can’t finish in the 60s time period

 

Friday

1. Every 2mins x 5

Split Stance OH Press x 5

Chins x 3

 

2. 3 Rounds

TGU + SA Clean & Press

2 x (1+ 5) e/s

 

3a KB Man Makers 3 x 8

3b Ring Body Saws 3 x 8

 

Cond:

Run to arch

2 Rounds:

10 wallballs

10 Ring Rows

10 Jump Squats

1 Hill Run

2 Rounds:

10 wallballs

10 Ring Rows

10 Jump Squats

Run to arch

 

 

 

 

 

 

Test week Pre Cycle 39

 

Monday

1a Back Squat 1RM

 

2a Max effort Push ups

2b Chins in 60s

 

3a Banded KB Swing 2 x 15

3b Hanging Leg Raises 2 x 10

3c Ring rollout 2 x 8

 

Cond: Test

40 Slams

30 Plate GTOH

20 KB Swings

10 Hanging Knee raises

5 Burpees

+ reverse order

 

Tuesday

1a Push Press 1 RM

 

2a BB BO Row 3 x 10

2b Weighted Plank 3 x 40s

2c Hollow Hold 3 x 30s

 

Cond: 3min AMRAP – 3 Rounds

2 Burpees

5 Pushups

7 KB Clean

10 Wallballs

60s rest between rounds

 

 

Wednesday

1a Deadlift 1RM

2a Bench Press 1RM

2b F/E Ring rows 3 x 8

 

3a Deadbugs 2 x 16

3b Russian Twist & Press 2 x 8

 

Cond:

4 hill runs for time

 

Thursday

1a TGU 1RM

2a OHS/FS 3 x 3

2b Chins 1RM

 

3a Jammer Press 3 x 10e/s

3b Plank Rotations 3 x 10e/s

 

Cond: 5 rounds

1 min Man-makers

30s plank/ 30s wallsit

 

Friday

Hang Clean 3 RM

1a RFESS 3 x 5e/s

1b KB Jump Squat 3 x 5

 

2a Strict Press 3 x 6

2b KB SA row 3 x 10e/s

2c Glute Bridge + Squeeze 3 x 10 + 3 sec

 

Upper body/core circuit: 10 mins

Push up x 10

Ring Body Saw x 10

KB Pullthroughs x 10

UH grip ring rows x 10

 

 

 

 

Week 6

 

This new 6 week cycle sees many of the big compound lifts follow a rep scheme of 5/4/3/5. As always a nice mix of upper and lower body exercises will be improved upon over the programme. An abundance of accesory and core exercises will be utilised making sure to attack from all angles and keep the body guessing. With the good weather obviously comes hill runs, so we will be trying to include these at least twice a week.

 

Warm ups will be quick but effective with the start of some sessions being more conditioning type work. Activation and specific injury prevention exercises will be seen in warm ups as well as in the thick of the sessions.

 

Have a look, and looking forward to seeing you all up the gym.

 

Monday

A1. Deadlift x 4/3/2/8

A2. Ring Dips 3 x 10

A3. Alternating Leg lowers 3 x 20

 

B1. S/A 1/2 kneeling Press 3 x 10 r/l

B2. Chins 3 x 5

B3. Box pistols 3 x 8 r/l

 

Cond:Start with hill then 5 min (look at clock)

Ascending from 4:

Burpee/Jump Lunge r/l/Sit up

Finish with hill

 

Tuesday

 

6 min EMOM:

Wallball x 8

Ring Row x 8

Jump Lunge x 4 r/l

 

A1. Incline Bench 3 x 5/4/3/ as many reps as possible with 75% 5rep weight

A2. KB Pulls 3 x 8 r/l

A3. Copenhagen hold 2 x 20s r/l

 

B1. Banded Plank rotation 2 x 8 r/l

B2. Mini band supine psoas march 2 x 8 r/l (pause)

B3. Plank pulls 2 x 8 r/l

 

8 min AMRAP:

KB Clean + Press x 5 r/l

Rotational slam x 10

Hanging knees x 10

 

Wednesday

 

A1. Squat x 5/4/3/as many reps as possible with 75% 5rep weight

A2. Pull up x 3 x max

A3. Side plank Rotation 3 x 8 r/l

 

B1. BO Row 3 x 10 (pause)

B2. (Weighted) Push up 3 x 10

B3. Deficit Split squats 3 x 10 r/l

 

Cond:

Hills – Run 4 from gym – take 30s rest in between

 

Thursday

8 min AMRAP:

KB Swing x 15

Plate GTOH x 10

Ring row x 8

Push up x 6

 

A1. Pause Jammer Rev Lunge to press 3 x 8 r/l

A2. ½ Kneeling Landmine rotation 3 x 8 r/l

A3. KB S/L RDL 3 x 6 r/l

 

B1. Weighted Plank 2/3 x 30s

B2. SA Farmers Carry 2 x 3lengths

 

8 min EMOM:

Slam x 10

Burpee x 6-8

 

Friday

 

A1. BB Banded RDL x 5/4/3/5

A2. KB Swing 3 x 10

A3. Box Jump 3 x 5

 

B1. TGU 3/2/1

B2. Pull up build to 2 RM

 

C 30/10 x 3 rounds

Ropes

Jump Lunge

Pull throughs

Slams

KB Squat

Ring row

 

 

Week 1

 

This new 6 week cycle sees many of the big compound lifts follow a rep scheme of 5/4/3/5. As always a nice mix of upper and lower body exercises will be improved upon over the programme. An abundance of accesory and core exercises will be utilised making sure to attack from all angles and keep the body guessing. With the good weather obviously comes hill runs, so we will be trying to include these at least twice a week.

 

Warm ups will be quick but effective with the start of some sessions being more conditioning type work. Activation and specific injury prevention exercises will be seen in warm ups as well as in the thick of the sessions.

 

Have a look, and looking forward to seeing you all up the gym.

 

Monday

A1. Deadlift x 5/4/3/5

A2. Ring Dips 3 x 10

A3. Banded Deadbug 3 x 16

 

B1. S/A 1/2 kneeling Press 3 x 10 r/l

B2. Chins 3 x 5

B3. KB Step up 3 x 8 r/l

 

Cond:Start with hill then 5 min (look at clock)

Ascending from 4:

Burpee/Jump Lunge r/l/Sit up

Finish with hill

 

Tuesday

 

6 min EMOM:

Wallball x 8

Jump Lunge x 8 r/l

 

A1. Incline Bench 3 x 5/4/3/ as many reps as possible with 75% 5rep weight

A2. KB Pulls 3 x 8 r/l

A3. Copenhagen hold 2 x 20s r/l

 

B1. Banded Plank rotation 2 x 8 r/l

B2. Mini band supine psoas march 2 x 8 r/l (pause)

B3. Plank pulls 2 x 8 r/l

 

8 min AMRAP:

KB Clean + Press x 5 r/l

Rotational slam x 3 r/l

Hanging knees x 10

 

Wednesday

 

A1. Squat x 5/4/3/as many reps as possible with 75% 5rep weight

A2. Pull up x 3 x max

A3. Side plank Rotation 3 x 8 r/l

 

B1. BO Row 3 x 10 (pause)

B2. (Weighted) Push up 3 x 10

B3. Defecit Split squats 3 x 10 r/l

 

Cond:

Hills – Run 4 from gym – take 30s rest in between

 

Thursday

8 min AMRAP:

KB Swing x 15

Plate GTOH x 10

Ring row x 8

Push up x 6

 

A1. Pause Jammer Rev Lunge to press 3 x 8 r/l

A2. Tall Kneeling Landmine rotation 3 x 8 r/l

A3. KB S/L RDL 3 x 6 r/l

 

B1. Weighted Plank 2/3 x 30s

B2. SA Farmers Carry 2 x 3lengths

8 min EMOM:

Slam x 10

Burpee x 6-8

 

Friday

 

A1. BB Banded RDL x 5/4/3/5

A2. KB Swing 3 x 10

A3. Box Jump 3 x 5

 

B1. TGU 3/2/1

B2. Pull up build to 2 RM

 

C 30/10 x 3 rounds

Ropes

Jump Lunge

Pull throughs

Slams

KB Squat

Ring row

 

Week 4

 

This new 6 week cycle sees many of the big compound lifts follow a rep scheme of 5/4/3/5. As always a nice mix of upper and lower body exercises will be improved upon over the programme. An abundance of accesory and core exercises will be utilised making sure to attack from all angles and keep the body guessing. With the good weather obviously comes hill runs, so we will be trying to include these at least twice a week.

 

Warm ups will be quick but effective with the start of some sessions being more conditioning type work. Activation and specific injury prevention exercises will be seen in warm ups as well as in the thick of the sessions.

 

Have a look, and looking forward to seeing you all up the gym.

 

Monday

 

A1. Squat x 5/4/3/10

A2. Pull up x 3 x max

A3. Side plank Rotation 3 x 8 r/l

 

B1. BO Row 3 x 10 (pause)

B2. (Weighted) Push up 3 x 10

B3. Defecit Split squats 3 x 10 r/l

 

Cond:Start with hill then 5 min (look at clock)

Ascending from 4:

Burpee/Jump Lunge r/l/Sit up

Finish with hill

Tuesday

 

8 min AMRAP:

KB Swing x 10

Ring row x 8

Push up x 6

 

A1. Jammer Rev Lunge to press 3 x 8 r/l

A2. Landmine rotation 3 x 8 r/l

A3. KB S/L RDL 3 x 6 r/l

 

B1. Weighted Plank 2/3 x 30s

B2. S/A offset carry (BU KB) 2/3 x 3L r/l

 

8 min EMOM:

Slam x 10

Burpee x 6-8

 

Wednesday

 

A1. Deadlift x 5/4/3/10

A2. Ring Dips 3 x 10

A3. Banded Deadbug 3 x 16

 

B1. S/A 1/2 kneeling Press 3 x 10 r/l

B2. Chins 3 x 5

B3. KB Step up 3 x 8 r/l

 

Cond:

Hills – Run 4 from gym – take 30s rest in between

 

Thursday

 

6 min EMOM:

Wallball x 8

Jump Lunge x 8 r/l

 

A1. Incline Bench 3 x 5/4/3/10

A2. KB Rev Lunge 3 x 8 r/l

A3. Copenhagen hold 2 x 20s r/l

 

B1. Banded Plank rotation 2 x 8 r/l

B2. Mini band supine psoas march 2 x 8 r/l (pause)

B3. Plank pulls 2 x 8 r/l

 

8 min AMRAP:

KB Clean + Press x 5 r/l

Rotational slam x 10

Hanging knees x 10

 

 

Friday

 

A1. BB Banded RDL x 5/4/3/10

A2. KB Swing 3 x 10

A3. Box Jump 3 x 5

 

B1. TGU 3/2/1

B2. Pull up build to 2 RM

 

C 30/10 x 3 rounds

Ropes

Jump Lunge

Pull throughs

Slams

KB Squat

Ring row

 

 

Week 3

 

This new 6 week cycle sees many of the big compound lifts follow a rep scheme of 5/4/3/5(or 10). As always a nice mix of upper and lower body exercises will be improved upon over the programme. An abundance of accesory and core exercises will be utilised making sure to attack from all angles and keep the body guessing. With the good weather obviously comes hill runs, so we will be trying to include these at least twice a week.

 

Warm ups will be quick but effective with the start of some sessions being more conditioning type work. Activation and specific injury prevention exercises will be seen in warm ups as well as in the thick of the sessions.

 

Have a look, and looking forward to seeing you all up the gym.

 

Monday

 

A1. Deadlift x 5/4/3/10

A2. Ring Dips 3 x 10

A3. Hanging leg raise 3 x 10

 

B1. S/A 1/2 kneeling Press 3 x 10 r/l

B2. Chins 3 x 5

B3. KB Step up 3 x 6 r/l

 

Cond:

Hills – Run from gym, alternate short/long (to gym) X 3 each

 

 

Tuesday

6 min EMOM:

Wallball x 8

Jump Lunge x 8 r/l

 

A1. Incline Bench 3 x 5/4/3/10

A2. KB Rev Lunge 3 x 8 r/l

A3. Copenhagen hold 2 x 20s r/l

 

B1. Banded Plank rotation 2 x 8 r/l

B2. Mini band supine psoas march 2 x 8 r/l (pause)

B3. Plank pulls 2 x 8 r/l

 

8 min AMRAP:

KB Clean + Press x 5 r/l

Rotational slam x 10

Hanging knees x 10

 

 

Wednesday

 

A1. Squat (choice) x 5/4/3/10

A2. Pull up x 3 x max

A3. Side plank Rotation 3 x 8 r/l

 

B1. BO Row 3 x 10 (pause)

B2. (Weighted) Push up 3 x 10

B3. Defecit Split squats 3 x 10 r/l

 

Cond:Start with hill then 5 min (look at clock)

Ascending from 4:

Burpee/Jump Lunge r/l/Sit up

Finish with hill

 

Thursday

 

8 min AMRAP:

KB Swing x 10

Ring row x 8

Push up x 6

 

A1. Jammer Rev Lunge to press 3 x 8 r/l

A2. Landmine rotation 3 x 8 r/l

A3. KB S/L RDL 3 x 6 r/l

 

B1. Weighted Plank 2/3 x 30s

B2. S/A offset carry (BU KB) 2/3 x 3L r/l

 

8 min EMOM:

Slam x 10

Burpee x 6-8

 

 

Friday

 

A1. BB Banded RDL x 5/4/3/10

A2. KB Swing 3 x 10

A3. Box Jump 3 x 5

 

B1. TGU 3/2/1

B2. Pull 5//4/3 (drop set to suit)

 

C 30/10 x 3 rounds

Ropes

Jump Lunge

Pull throughs

Slams

KB Squat

Ring row

 

 

Week 2

 

This new 6 week cycle sees many of the big compound lifts follow a rep scheme of 5/4/3/5. As always a nice mix of upper and lower body exercises will be improved upon over the programme. An abundance of accesory and core exercises will be utilised making sure to attack from all angles and keep the body guessing. With the good weather obviously comes hill runs, so we will be trying to include these at least twice a week.

 

Warm ups will be quick but effective with the start of some sessions being more conditioning type work. Activation and specific injury prevention exercises will be seen in warm ups as well as in the thick of the sessions.

 

Have a look, and looking forward to seeing you all up the gym.

 

Monday

 

A1. Squat x 5/4/3/5

A2. Pull up x 3 x max

A3. Side plank Rotation 3 x 8 r/l

 

B1. BO Row 3 x 10 (pause)

B2. (Weighted) Push up 3 x 10

B3. Defecit Split squats 3 x 10 r/l

 

Cond:Start with hill then 5 min (look at clock)

Ascending from 4:

Burpee/Jump Lunge r/l/Sit up

Finish with hill

Tuesday

 

8 min AMRAP:

KB Swing x 10

Ring row x 8

Push up x 6

 

A1. Jammer Rev Lunge to press 3 x 8 r/l

A2. Landmine rotation 3 x 8 r/l

A3. KB S/L RDL 3 x 6 r/l

 

B1. Weighted Plank 2/3 x 30s

B2. S/A offset carry (BU KB) 2/3 x 3L r/l

 

8 min EMOM:

Slam x 10

Burpee x 6-8

 

Wednesday

 

A1. Deadlift x 5/4/3/5

A2. Ring Dips 3 x 10

A3. Banded Deadbug 3 x 16

 

B1. S/A 1/2 kneeling Press 3 x 10 r/l

B2. Chins 3 x 5

B3. KB Step up 3 x 8 r/l

 

Cond:

Hills – Run 4 from gym – take 30s rest in between

 

Thursday

 

6 min EMOM:

Wallball x 8

Jump Lunge x 8 r/l

 

A1. Incline Bench 3 x 5/4/3/5

A2. KB Rev Lunge 3 x 8 r/l

A3. Copenhagen hold 2 x 20s r/l

 

B1. Banded Plank rotation 2 x 8 r/l

B2. Mini band supine psoas march 2 x 8 r/l (pause)

B3. Plank pulls 2 x 8 r/l

 

8 min AMRAP:

KB Clean + Press x 5 r/l

Rotational slam x 10

Hanging knees x 10

 

 

Friday

 

A1. BB Banded RDL x 5/4/3/5

A2. KB Swing 3 x 10

A3. Box Jump 3 x 5

 

B1. TGU 3/2/1

B2. Pull up build to 2 RM

 

C 30/10 x 3 rounds

Ropes

Jump Lunge

Pull throughs

Slams

KB Squat

Ring row

Week 1

 

This new 6 week cycle sees many of the big compound lifts follow a rep scheme of 5/4/3/5. As always a nice mix of upper and lower body exercises will be improved upon over the programme. An abundance of accesory and core exercises will be utilised making sure to attack from all angles and keep the body guessing. With the good weather obviously comes hill runs, so we will be trying to include these at least twice a week.

Warm ups will be quick but effective with the start of some sessions being more conditioning type work. Activation and specific injury prevention exercises will be seen in warm ups as well as in the thick of the sessions.

Have a look, and looking forward to seeing you all up the gym.

 

Tuesday

 

8 min AMRAP:

KB Swing x 10

Ring row x 8

Push up x 6

 

A1. Jammer Rev Lunge to press 3 x 8 r/l

A2. Landmine rotation 3 x 8 r/l

A3. KB S/L RDL 3 x 6 r/l

 

B1. Weighted Plank 3 x 30s

B2. S/A offset carry (BU KB) 3 x 3L r/l

 

8 min EMOM:

Slam x 10

Burpee x 6-8

 

Wednesday

 

A1. Deadlift x 5/4/3/5

A2. Ring Dips 3 x 10

A3. Banded Deadbug 3 x 16

 

B1. S/A 1/2 kneeling Press 3 x 10 r/l

B2. Chins 3 x 5

B3. KB Step up 3 x 8 r/l

 

Cond:

Hills – Run 4 from gym – take 30s rest in between

 

Thursday

 

8 min EMOM:

Wallball x 8

Jump Lunge x 8 r/l

 

A1. Incline Bench 3 x 5/4/3/5

A2. KB Rev Lunge 3 x 8 r/l

A3. Copenhagen hold 2 x 20s r/l

 

B1. Banded Plank rotation 2 x 8 r/l

B2. Mini band supine psoas march 2 x 8 r/l (pause)

B3. Plank pulls 2 x 8 r/l

 

8 min AMRAP:

KB Clean + Press x 5 r/l

Rotational slam x 3 r/l

Hanging knees x 10

 

 

Friday

A1. Squat x 5/4/3/5

A2. Pull up x 3 x max

A3. Side plank Rotation 3 x 8 r/l

 

B1. BO Row 3 x 10 (pause)

B2. (Weighted) Push up 3 x 10

B3. Defecit Split squats 3 x 10 r/l

 

Cond:Start with hill then 5 min (look at clock)

Ascending from 4:

Burpee/Jump Lunge r/l/Sit up

Finish with hill