Test week Pre Cycle 38

 

Monday

1a Back Squat 3RM

1b Hang Clean 3 RM

 

2a Max effort Push ups

2b Chins in 60s

 

3a KB Swing 2 x 20

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

Repeat in reverse order – 45s wallsit before starting 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 3RM

2a Bench Press 3RM

2b F/E Ring rows 3 x 8

 

3a Deadbugs 2 x 16

3b Russian Twist & Press 2 x 8

 

Cond: 5 rounds

1 min Man-makers

30s plank/ 30s wallsit

 

 

 

Thursday

1a TGU 1RM

2a OHS/FS 3 x 3

2b Chins 3RM

 

3a Jammer Press 3 x 10e/s

3b Plank Rotations 3 x 10e/s

 

Circuit: 2 Rounds, 45s/15s + 50s/10s

Ring Plank

Ropes

Slams

Jump Lunges

Ring Mountain Climbers

 

Friday

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

 

 

 

Cycle 37 Week 6 - Final week of cycle

Brand new 6 weeks ahead and this time it comes with a new timetable!

What this means is that on Mon there will be a 30min core & mobility class at 530pm followed by a 30min HIIT (high intensity interval training) style class at 6pm, whereas, on Wed they will be at 430pm & 5pm respectively.

On Tuesday and Thurs our 530pm and 615pm (previously 630pm) class will now be 45min sessions with 2 shorter style conditioning pieces to start and finish each session.

On Fri, our 530pm class will nw be a standalone HIIT class.

Big compound lifts will follow the structure of 8-6-4-2-1, it is important however that each of these reps is a training rep with good form and not a rep max every time.

We feel this program covers and caters for everything we are looking to improve upon and will also allow people a new variety of classes that will hopefully keep training fresh and stimulating.

Any questions about it all, just fire away.

Monday

Cond 1: 6min warm-up AMRAP

Inchworm Complex x 3

Russian baby makers x 6

Curtsy to lateral lunge x 5 r/l

1a Bench Press 8-6-4-2-1 (no fails on 1’s)

1b Ring Chins 3 x 8 (tempo/pause)

2a Turkish Get Up 2 x 2e/s

2b S/A FR KB Step up 2 x 8 r/l

2c Banded Pullaparts 2 x 15

Cond: 30/30/30/30 X 4

KB Swing

Push up

Wallball

Rest

Tuesday

Power Circuit: 3 Rounds

BB Squat Jumps x 5

KB Swings x 10

Squat Jump x 5

1a Back Squat 8-6-4-2-1 (no fails on 1’s)

1b Tall Kneeling Alt KB OH Press 3 x 8e/s

2a BB SL RDL 3 x 5e/s

2b Pullups 3 x BW max

Circuit: 45/15

Ropes

Jump lunge

KB Clean (1)w/ alt push press (1 r/l)

Ring row

Reverse Crunch

Runs: start on min 6

2-3 x Hill runs

Wed

1a OHS/FS 8/6/4

1b BB RDL 8/6/4

1c Ring Flutters 3 x 8 r/l

Upper Body Circuit – 10mins:

SA KB Chest Press x 10e/s

Ring Rows x 10

Bicep curls x 10

Skullcrushers x 10

Cond: 10mins - Start at 5, +5 every round

Chin/Ring row

KB C+P r/l

Burpees

Thurs

Cond 1:

2min Tabata – Burpees

2min Tabata – Squat Jumps

1a Pullups 3 x 5

1b Strict Press 3 x 5

1c Push Press 3 x 5 (same weight)

3a BB RFESS 3 x 5e/s (Front racked if possible)

3b Chins 3 x 5

Cond 2:

6min Tabata – Alternating between Burpees & Squat Jumps

Fri

Core: 2 rounds

Pallof twist x 10e/s

Hollow Hold x 30s

Tempo Ring Jacknifes x 10

1a Hang Clean – build to heavy 3 – 5sets total

2a Deadlift 8-6-4-2-1 (no fails on 1’s)

2b Dips 3 x 10

2c BB BO Rows 3 x 10

Cond: 10 mins ascending ladder

1 SA KB Thruster right & left

1 Sit

1 Jump Lunge r/l

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

Mon

Core & Mobility Class 1

General Mobs – 5-8mins

Core: 15mins – AMRAP

Plank x 60s

Reverse Crunch x 10

S/L hip bridge (heel on bench) x 8 r/l

Side Plank Rotation x 6 r/l

Alt Superman x 5 r/l

Static stretch: 4 -5 mins

Couch x 60s r/l

Pigeon x 30s r/l

HIIT Class 1

Cond: 30/30/30/30 X 4

KB Swing

Push up

Wallball

Rest

Run 3 hills from gym

30/30/30/30 x 4

Slam

Ring row

Burpee

Wed

Core & Mobility Class 2

General mobs x 5 mins

Landmine rot 3 x 8 r/l

Plate Crunch 3 x 8 (slow)

Plate twist + Press 3 x 8

Offset – 1 BU kb carry / 1 heavy S/A carry 2 X 2L e/s

Weighted Wallsit x 60s

Bretzel 2 x 5 breaths

Ring QL Stretch 2 x 30s r/l

HIT Class 2

Cond:8mins - Start at 5, +5 every round

Chin/Ring row

KB C+P r/l

Burpees

Tabata – squat jumps alt Jumps lunges – 4 min

Cond:8mins - Start where finished – try get back to 5

Chin/Ring row

KB C+P r/l

Burpees

Fri

HIT Class 3

Circuit: x 1 round

Ropes

Jump Lunge

KB Pull through

Bar hang

Burpee

Sit up

KB Swing

Ring plank

Ring row

Ring flutter

3 min partner ball slam

Circuit: x 1 round reverse order

Cycle 37 Week 5

 

Brand new 6 weeks ahead and this time it comes with a new timetable!

 

What this means is that on Mon there will be a 30min core & mobility class at 530pm followed by a 30min HIIT (high intensity interval training) style class at 6pm, whereas, on Wed they will be at 430pm & 5pm respectively.

On Tuesday and Thurs our 530pm and 615pm (previously 630pm) class will now be 45min sessions with 2 shorter style conditioning pieces to start and finish each session.

On Fri, our 530pm class will nw be a standalone HIIT class.

 

Big compound lifts will follow the structure of 8-6-4-2-1, it is important however that each of these reps is a training rep with good form and not a rep max every time.

 

We feel this program covers and caters for everything we are looking to improve upon and will also allow people a new variety of classes that will hopefully keep training fresh and stimulating.

 

Any questions about it all, just fire away.

 

Monday

Power Circuit: 3 Rounds

BB Squat Jumps x 5

Box Jump x 3

KB Swings x 10

 

1a Back Squat 8-6-4-2-1 (no fails on 1’s)

1b Standing Alt KB OH Press 3 x 8e/s

2a Double KB SL RDL 3 x 5e/s

2b Pullups 3 x BW max

 

Circuit: 45/15

Ropes

Jump lunge

Powerbag Burpee -Clean

Ring plank

Sit-up

Runs: start on min 6

2-3 x Hill runs

 

Tuesday

Cond 1: 6min warm-up

3 Inchworms

6 Squat -Stands

6 Curtsy to lateral lunge e/s

6 Burpees

 

1a Bench Press 8-6-4-2-1 (no fails on 1’s)

1b Feet Elevated Ring Chins 3 x 10

(1c KB Reverse Lunges 3 x 8e/s)

2a Turkish Get Up 3 x 2e/s

2b Banded Pullaparts 3 x 15

 

Cond 2:

20s/20s, 30s/30s, 30s/30s, 20s/20s

Bear crawls

+

4mins:

4 Burpees

6late GTOH

8 Plate Lunges

 

Wed

Core: 2 rounds

Pallof twist x 10e/s

Hollow Hold x 30s

Tempo Ring Jacknifes x 10

 

1a Hang Clean – build to heavy 3 – 5sets total

2a Deadlift 8-6-4-2-1 (no fails on 1’s)

2b Dips 3 x 10

2c KB BO Rows 3 x 10

 

Cond: 10 mins descending ladder from 10

10 SA KB Thruster right & left

10 Sit

10 Jump Lunge r/l

Then 9,8,7 and so on.......

 

Thurs

Cond 1:

2min Tabata – Slams

2min Tabata – Wallballs

 

1a Pullups 3 x 5

1b Strict Press 3 x 5

2a Chins 3 x 3

2b Push Press 3 x 3

3a BB RFESS 3 x 5e/s

3b Ring Rollouts 3 x 8

 

Cond 2:

6min Tabata – Alternating between Slams & Wallballs

 

Fri

1a OHS/FS 3 x 8

1b BB RDL 3 x 8

1c Ring Flutters 3 x 8

 

Upper Body Circuit – 10mins:

SA KB Chest Press x 10e/s

Ring Rows x 10

Bicep curls x 10

Skullcrushers x 10

 

Cond: 10mins - Start at 5, +1 every round

Wallballs

KB Swing

Burpees

 

 

 

 

 

 

 

 

Cycle 37 Week 4

Brand new 6 weeks ahead and this time it comes with a new timetable!

What this means is that on Mon there will be a 30min core & mobility class at 530pm followed by a 30min HIIT (high intensity interval training) style class at 6pm, whereas, on Wed they will be at 430pm & 5pm respectively.

On Tuesday and Thurs our 530pm and 615pm (previously 630pm) class will now be 45min sessions with 2 shorter style conditioning pieces to start and finish each session.

On Fri, our 530pm class will nw be a standalone HIIT class.

Big compound lifts will follow the structure of 8-6-4-2-1, it is important however that each of these reps is a training rep with good form and not a rep max every time.

We feel this program covers and caters for everything we are looking to improve upon and will also allow people a new variety of classes that will hopefully keep training fresh and stimulating.

Any questions about it all, just fire away.

Tuesday

Cond 1:

2min Tabata – Burpees

2min Tabata – Squat Jumps

1a Pullups 3 x 5

1b Strict Press 3 x 5

1c Push Press 3 x 5 (same weight)

3a BB RFESS 3 x 5e/s (Front racked if possible)

3b Chins 3 x 5

Cond 2:

6min Tabata – Alternating between Burpees & Squat Jumps

Wed

Core: 2 rounds

Pallof twist x 10e/s

Hollow Hold x 30s

Tempo Ring Jacknifes x 10

1a Hang Clean – build to heavy 3 – 5sets total

2a Deadlift 8-6-4-2-1 (no fails on 1’s)

2b Dips 3 x 10

2c BB BO Rows 3 x 10

Cond: 10 mins ascending ladder

1 SA KB Thruster right & left

1 Sit

1 Jump Lunge r/l

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

Thurs

Power Circuit: 3 Rounds

BB Squat Jumps x 5

KB Swings x 10

Box Jump x 3 – stick landing from box

1a Back Squat 8-6-4-2-1 (no fails on 1’s)

1b Tall Kneeling Alt KB OH Press 3 x 8e/s

2a BB SL RDL 3 x 5e/s

2b Pullups 3 x BW max

Circuit: 45/15

Ropes

Jump lunge

KB Clean (1)w/ alt push press (1 r/l)

Ring row

Reverse Crunch

Runs: start on min 6

2-3 x Hill runs

Fri

1a OHS/FS 8/6/4

1b BB RDL 8/6/4

1c Ring Flutters 3 x 8 r/l

Upper Body Circuit – 10mins:

SA KB Chest Press x 10e/s

Ring Rows x 10

Bicep curls x 10

Skullcrushers x 10

Cond: 10mins - Start at 5, +5 every round

Chin/Ring row

KB C+P r/l

Burpees

Cycle 37 Week 3

 

Brand new 6 weeks ahead and this time it comes with a new timetable!

 

What this means is that on Mon there will be a 30min core & mobility class at 530pm followed by a 30min HIIT (high intensity interval training) style class at 6pm, whereas, on Wed they will be at 430pm & 5pm respectively.

On Tuesday and Thurs our 530pm and 615pm (previously 630pm) class will now be 45min sessions with 2 shorter style conditioning pieces to start and finish each session.

On Fri, our 530pm class will nw be a standalone HIIT class.

 

Big compound lifts will follow the structure of 8-6-4-2-1, it is important however that each of these reps is a training rep with good form and not a rep max every time.

 

We feel this program covers and caters for everything we are looking to improve upon and will also allow people a new variety of classes that will hopefully keep training fresh and stimulating.

 

Any questions about it all, just fire away.

 

Monday

Cond 1: 6min warm-up AMRAP

Inchworm Complex x 3

Russian baby makers x 6

Curtsy to lateral lunge x 5 r/l

 

1a Bench Press 8-6-4-2-1 (no fails on 1’s)

1b Feet Elevated Ring Chins 3 x 10

 

2a Turkish Get Up 2 x 2e/s

2b S/A FR KB Split squat 2 x 10 r/l

2c Banded Pullaparts 2 x 15

 

Cond: 30/30/30/30 X 4

KB Swing

Push up

Wallball

Rest

 

Tuesday

 

Power Circuit: 3 Rounds

BB Squat Jumps x 5

KB Swings x 10

Box Jump x 3 – stick landing from box

 

 

1a Back Squat 8-6-4-2-1 (no fails on 1’s)

1b Tall Kneeling Alt KB OH Press 3 x 8e/s

2a BB SL RDL 3 x 5e/s

2b Pullups 3 x BW max

 

Circuit: 45/15

Ropes

Jump lunge

KB Clean (1)w/ alt push press (1 r/l)

Ring row

Reverse Crunch

Runs: start on min 6

2-3 x Hill runs

 

 

Wed

1a OHS/FS 8/6/4

1b BB RDL 8/6/4

1c Ring Flutters 3 x 8 r/l

Upper Body Circuit – 10mins:

SA KB Chest Press x 10e/s

Ring Rows x 10

Bicep curls x 10

Skullcrushers x 10

 

Cond: 10mins - Start at 5, +5 every round

Chin/Ring row

KB C+P r/l

Burpees

 

Thurs

Cond 1:

2min Tabata – Burpees

2min Tabata – Squat Jumps

 

1a Pullups 3 x 5

1b Strict Press 3 x 5

1c Push Press 3 x 5 (same weight)

3a BB RFESS 3 x 5e/s (Front racked if possible)

3b Chins 3 x 5

 

Cond 2:

6min Tabata – Alternating between Burpees & Squat Jumps

 

Fri

Core: 2 rounds

Pallof twist x 10e/s

Hollow Hold x 30s

Tempo Ring Jacknifes x 10

 

1a Hang Clean – build to heavy 3 – 5sets total

2a Deadlift 8-6-4-2-1 (no fails on 1’s)

2b Dips 3 x 10

2c BB BO Rows 3 x 10

 

Cond: 10 mins ascending ladder

1 SA KB Thruster right & left

1 Sit

1 Jump Lunge r/l

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

 

 

Cycle 37 Week 2

 

Brand new 6 weeks ahead and this time it comes with a new timetable!

 

What this means is that on Mon there will be a 30min core & mobility class at 530pm followed by a 30min HIIT (high intensity interval training) style class at 6pm, whereas, on Wed they will be at 430pm & 5pm respectively.

On Tuesday and Thurs our 530pm and 615pm (previously 630pm) class will now be 45min sessions with 2 shorter style conditioning pieces to start and finish each session.

On Fri, our 530pm class will now be a standalone HIIT class.

 

Big compound lifts will follow the structure of 8-6-4-2-1, it is important however that each of these reps is a training rep with good form and not a rep max every time.

 

We feel this program covers and caters for everything we are looking to improve upon and will also allow people a new variety of classes that will hopefully keep training fresh and stimulating.

 

Any questions about it all, just fire away.

 

Tuesday

Cond 1: 6min warm-up

6 Spiderman Stretches

6 Yoga Pushups

6 Burpees

10 Plate GTOH

10 Plate Lunges

 

1a Bench Press 8-6-4-2-1 (no fails on 1’s)

1b Feet Elevated Ring Chins 3 x 10

(1c KB Reverse Lunges 3 x 8e/s)

2a Turkish Get Up 2 x 2e/s

2b Banded Pullaparts 2 x 15

 

Cond 2: 3mins:

6 Burpees

6 Plate GTOH

6 Plate Lunges

+

10s on/off, 20s/20s, 30s/30s, 20s/20s, 10s/10s

Bear crawls

 

Wed

Core: 2 rounds

Pallof twist x 10e/s

Hollow Hold x 30s

Tempo Ring Jacknifes x 10

 

1a Hang Clean – build to heavy 3 – 5sets total

2a Deadlift 8-6-4-2-1 (no fails on 1’s)

2b Dips 3 x 10

2c BB BO Rows 3 x 10

 

Cond: 10 mins ascending ladder

1 SA KB Thruster right & left

1 Sit

1 Jump Lunge r/l

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

 

Thurs

Cond 1:

2min Tabata – Slams

2min Tabata – Wallballs

 

1a Pullups 3 x 5

1b Strict Press 3 x 5

2a Chins 3 x 3

2b Push Press 3 x 3

3a BB RFESS 3 x 5e/s

3b Ring Rollouts 3 x 8

 

Cond 2:

6min Tabata – Alternating between Slams & Wallballs

 

Fri

Power Circuit: 3 Rounds

BB Squat Jumps x 5

Box Jump x 3 – stick landing from box

 

1a Back Squat 8-6-4-2-1 (no fails on 1’s)

1b BB RDL 3 x 8

1c Ring Flutters 3 x 8

 

Upper Body Circuit – 10mins:

SA KB Chest Press x 10e/s

Ring Rows x 10

Bicep curls x 10

Skullcrushers x 10

 

Cond: 10mins - Start at 5, +1 every round

Wallballs

KB Swing

Burpees

 

Cycle 37 Week 1

 

Brand new 6 weeks ahead and this time it comes with a new timetable!

 

What this means is that on Mon there will be a 30min core & mobility class at 530pm followed by a 30min HIIT (high intensity interval training) style class at 6pm, whereas, on Wed they will be at 430pm & 5pm respectively.

On Tuesday and Thurs our 530pm and 615pm (previously 630pm) class will now be 45min sessions with 2 shorter style conditioning pieces to start and finish each session.

On Fri, our 530pm class will nw be a standalone HIIT class.

 

Big compound lifts will follow the structure of 8-6-4-2-1, it is important however that each of these reps is a training rep with good form and not a rep max every time.

 

We feel this program covers and caters for everything we are looking to improve upon and will also allow people a new variety of classes that will hopefully keep training fresh and stimulating.

 

Any questions about it all, just fire away.

 

Monday

Power Circuit: 3 Rounds

BB Squat Jumps x 5

Box Jump x 3 – stick landing from box

KB Swings x 10

 

1a Back Squat 8-6-4-2-1 (no fails on 1’s)

1b Standing Alt KB OH Press 3 x 8e/s

2a Double KB SL RDL 3 x 5e/s

2b Pullups 3 x BW max

 

Circuit: 45/15

Ropes

Jump lunge

Powerbag Burpee -Clean

Ring plank

Sit-up

Runs: start on min 6

2-3 x Hill runs

 

Tuesday

Cond 1: 6min warm-up

6 Spiderman Stretches

6 Yoga Pushups

6 Burpees

10 Plate GTOH

10 Plate Lunges

 

1a Bench Press 8-6-4-2-1 (no fails on 1’s)

1b Feet Elevated Ring Chins 3 x 10

(1c KB Reverse Lunges 3 x 8e/s)

2a Turkish Get Up 3 x 2e/s

2b Banded Pullaparts 3 x 15

 

Cond 2: 3mins:

6 Burpees

6 Plate GTOH

6 Plate Lunges

+

10s on/off, 20s/20s, 30s/30s, 20s/20s, 10s/10s

Bear crawls

 

Wed

Core: 2 rounds

Pallof twist x 10e/s

Hollow Hold x 30s

Tempo Ring Jacknifes x 10

 

1a Hang Clean – build to heavy 3 – 5sets total

2a Deadlift 8-6-4-2-1 (no fails on 1’s)

2b Dips 3 x 10

2c BB BO Rows 3 x 10

 

Cond: 10 mins ascending ladder

1 SA KB Thruster right & left

1 Sit

1 Jump Lunge r/l

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

 

Thurs

Cond 1:

(2min Tabata – Slams + 2min Tabata – Wallballs)

 

1a Pullups 3 x 5

1b Strict Press 3 x 5

2a Chins 3 x 3

2b Push Press 3 x 3

3a BB RFESS 3 x 5e/s

3b Ring Rollouts 3 x 8

 

Cond 2:

6min Tabata – Alternating between Slams & Wallballs

 

Fri

1a OHS/FS 3 x 8

1b BB RDL 3 x 8

1c Ring Rollouts 3 x 8

 

Upper Body Circuit – 10mins:

SA KB Chest Press x 10e/s

Ring Rows x 10

Bicep curls x 10

Skullcrushers x 10

 

Cond: 10mins - Start at 5, +5 every round

Wallballs

KB Swing

Burpees

 

Test week Pre Cycle 37

 

Monday

1a Back Squat 3RM

1b Hang Clean 3 RM

 

2a Max effort Push ups

2b Chins in 60s

 

3a KB Swing 2 x 20

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

Repeat in reverse order – 45s wallsit before starting 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 Sumo Deadlift 3RM

2a Bench Press 3RM

2b F/E Ring rows 3 x 8

 

3a Deadbugs 2 x 16

3b Russian Twist & Press 2 x 8

 

Cond:

4 hills from green gate

 

 

Thursday

1a TGU 1RM

2a OHS/FS 3 x 3

2b Chins 3RM

 

3a Jammer Press 3 x 10e/s

3b Plank Rotations 3 x 10e/s

 

Circuit: 2 Rounds, 45s/15s + 50s/10s

Ring Plank

Ropes

Slams

Jump Lunges

Ring Mountain Climbers

 

Friday

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

Cond: 5 rounds

1 min Man-makers

30s plank/ 30s wallsit

 

 

 

 

Week 6:

 

In this new cycle we see many of the big lifts following a rep scheme of 2 reps EMOM for 10 mins. We will continue to work on exercises from the last cycle such as the high hang power clean while also re-introducing exercises such as the RFESS and Strict Press.

 

Rep ranges for some exercises may start high but will vary as the weeks progress. As alway, a good mix of bi-lateral and uni-lateral exercises will be performed along with core stability and strength work.

 

Have a look and set some goals!

 

Monday

 

A1. OHS/FS 2 x 5 pause, 1 x 5 no pause

A2. Side Plank 3 x 30s r/l

A3. S/L hip thrust 3 x 10 r/l

 

B1. KB Chest Press 3 x 12 r/l alternating

B2. Chins 3 x 5 (drop set after last set to suit)

 

Cond: Hill runs

3-4 rounds:

1 x short

1 x long – entrance to house

 

Tuesday

 

A. Deadlift 2 every 60s x 10 (approx 85% 3 RM)

 

B1. RFESS 3 x 8/6/4 r/l

B2. BB Strict Press 3 x 5/10/15

 

Cond: 6min AMRAP

KB Swing x 10

Jump Lunge x 10

Push up x 10 (or to suit)

Hanging Knee Raises x 10

-60s rest

Then 30/15 X 6 mins

Wallball

Slam

 

Wednesday

A. Bench 2 every 60s x 10 (approx 90% 3RM)

 

B1.KB RDL 3 x 8 (tempo/pause)

B2.Ring flutters 3 x 16

B3.Plate Twist & Press 3 x 8

 

Cond: 2 rounds 45/15

Start with 45s wallsit

Ropes

Wallball

Slams

Jump Lunge

Ring Row

Finish with 45s wallsit

 

 

Thursday

 

A. Back Squat 2 every 60s for 10min (approx 85% 3 RM)

 

B1. Push Press 4/3/2

B2. TGU 3/2/1

B3. Pull Up 3 x 5

 

Cond: 10 mins descending – start at 9

Push up

Chin/Ring Row

KB Swing

Jump Lunge r/l

Burpee

Sit up

 

Friday

 

A1. High Hang Power Clean 3 x 3

A2. Box Jump 3 x 3

A3. Inchworm + push up (2) 2 x 5

 

B1. Rev Toe Step down to F/E reverse lunge 3 x 6 r/l

B2. Alternating Superman Plank 3 x 30s

 

C1. S/A KB OH Carry 2 x 3l r/l

C2. Ring Body Saw 2 x 8

C3. Ring Jacknife 2 x 8

 

Cond:

8 min

Man-makers 1 min on/off (partner wallsits/planks 30s/30s)

Rest 60s mins

5 mins

20/10 Burpees

 

 

 

Week 5:

 

In this new cycle we see many of the big lifts following a rep scheme of 2 reps EMOM for 10 mins. We will continue to work on exercises from the last cycle such as the high hang power clean while also re-introducing exercises such as the RFESS and Strict Press.

 

Rep ranges for some exercises may start high but will vary as the weeks progress. As alway, a good mix of bi-lateral and uni-lateral exercises will be performed along with core stability and strength work.

 

Have a look and set some goals!

 

Monday

 

A. Deadlift 2 every 60s x 10 mins (approx 85% 3 RM)

 

B1. RFESS 3 x 8/6/4 r/l

B2. BB Strict Press 3 x 8/6/4 – drop set

 

Cond:

10 min

Partner Man-makers 1 min on/off (partner wallsits/planks 30s/30s)

Rest 60s

30/10 X 4 each

Slams

Ring Row

 

 

Tuesday

 

A1. OHS/FS 3 x 5

A2. Side Plank 3 x 30s r/l

A3. S/L hip thrust 3 x 10 r/l

 

B1. KB Chest Press 3 x 10 r/l alternating

B2. Chins 3 x 5 (drop set after last set to suit)

 

Cond: 9 AMRAP

KB Swing x 10

Jump Lunge x 10

Push up x 10 (or to suit)

 

Wednesday

 

A1. High Hang Power Clean 3 x 5

A2. Box Jump 3 x 5

A3. Inchworm + push up (2) 3 x 5

 

B1. Rev Toe Step down to F/E reverse lunge 2 x 6 r/l

B2. Weighted Plank 2 x 30s

 

C1. S/A KB Carry 2 x 3l r/l

C2. Ring Body Saw 2 x 8

C3. Ring Jacknife 2 x 8

 

Cond: 30/15 X 6 mins

Wallball

Side Plank Rotation (alt)

Rest 60s

5 mins

20/20 Burpees

 

Thursday

 

A. Back Squat 2 every 60s for 10min (approx 85% 3 RM)

 

B1. Push Press 4/3/2

B2. TGU 3/2/1

B3. Pull Up 3 x 5

 

Cond: 10 mins ascending – start at 3

Push up

Chin/Ring Row

KB Swing

Jump Lunge r/l

Burpee

Sit up

 

Friday

 

A. Bench 2 every 60s x 10 min (approx 90% 3RM)

 

B1.KB RDL 3 x 6

B2.Plate crunch 3 x 10

B3.1/2 Kneeling plate chop 3 x 10e/s

 

Cond: 3 rounds 45/15,35/25, 40/20,

Ropes

Wallball

Slams

Jump Lunge

Ring Row