Week 3:

 

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!

 

Tuesday

 

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

 

B1. RFESS 3 x 5 r/l

B2. BB Strict Press 3 x 5

 

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

 

Wednesday

 

A1. OHS/FS x 6/4/2

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: 8 min AMRAP

KB Swing x 10

Jump Lunge x 10

Push up x 10 (or to suit)

 

 

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 8

B2.Ring flutters 3 x 16

B3.Reverse crunch 3 x 12

 

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

Ropes

Wallball

Slams

Jump Lunge

Ring Row

 

 

Week 3:

 

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 6 r/l

B2. BB Strict Press 3 x 6

 

Cond: 30/15 X 6 mins

Wallball

Deadbug

Rest 60s

5 mins

20/20 Burpees

 

Tuesday

 

A1. OHS/FS 3 x 5 – 3s lower

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: 90s / 2:30 / 3:30 AMRAP with 30s in between

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:

8min

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

Rest 60s

30/15 X 5 mins

Slams

Mountain Climbers

 

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 8 -3s lower

B2.Ring flutters 3 x 16

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

 

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

Ropes

Wallball

Slams

Jump Lunge

Ring Row

 

Week 2:

 

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 3 x 5 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 8 r/l alternating

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

 

Cond: 3min AMRAP with 30s rest X 3

KB Swing x 10

Jump Lunge x 10

Push up x 10 (or to suit)

 

 

Tuesday

 

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

 

B1. RFESS 3 x 8 r/l

B2. BB Strict Press 3 x 8

 

Cond: 30/15 X 6 mins

Landmine

Deadbug

Then same scheme – 6 min

Wallball

Slam

 

 

Wednesday

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

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

B2.Ring flutters 3 x 16

B3.Landmine 3 x 16

 

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

Ropes

Wallball

Slams

Jump Lunge

Ring Row

 

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

 

A1. High Hang Power Clean 2 x 5

A2. Box Jump 2 x 5

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

 

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

B2. Weighted Plank 3 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:

10min

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

Rest 2 mins

5 mins

20/10 Burpees

 

 

Week 1:

 

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 10 r/l

B2. BB Strict Press 3 x 10

 

Cond: 30/15 X 6 mins

Wallball

Slam

Then same scheme – 6 min

Landmine

Deadbug

 

 

Tuesday

 

A1. OHS/FS 3 x 5 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 10 r/l alternating

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

 

Cond: 2min AMRAP with 30s rest X 4

KB Swing x 10

Jump Lunge x 10

Push up x 10 (or to suit)

 

 

Wednesday

 

A1. High Hang Power Clean 2 x 5

A2. Box Jump 2 x 15

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

 

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

B2. Weighted Plank 3 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:

10min

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

Rest 2 mins

5 mins

20/10 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 8 (tempo/pause)

B2.Ring flutters 3 x 16

B3.Landmine 3 x 16

 

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

Ropes

Wallball

Slams

Jump Lunge

Ring Row

 

Test week Pre Cycle 36

 

Monday

1a Back Squat 3RM

1b Hang Clean 3 RM

 

2a Time for 100/ 50 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: 5 rounds – 1 min on/ 1 min off – ascending AMRAP

30s plank/ 30s wallsit during rest

Man-makers

 

 

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 BB Forward Lunge 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

SA KB Chest Press x 10e/s

Ring Body Saw x 10

Pallof twists x 10e/s

UH grip ring rows x 10

 

 

 

 

Cycle 35 Week 6

With Xmas now over it’s time to get back into structured training and with that we are starting a brand new 6 weeks cycle.

As always, we have programmed a balanced training program which covers bi-lateral and uni-lateral upper and lower body movements in multiple planes of motion.

In addition, we have reintroduced the sumo deadlift and hang clean while also including a core circuit twice a week which will act as our main warmup on those days.

Conditioning will vary in duration and where it is placed day to day with some days having double conditioning pieces.

This next 6 weeks is a great opportunity for you to dial in your diet and training so set yourself some SMART (Specific, Measurable, Achievable, Realistic, Time-Based) goals, write them down, hold yourself accountable to them and it will keep you motivated.

Monday S&C

Cond: 6mins OTM

10 squat jumps

3-5 burpees

6 spidy planks

1a Forward Lunge 3 x 5

1b Ring Dips / Ring Pushups 3 x 10

1c SA DB Rows 3 x 10e/s

BB Complex: 5 rounds x 5 reps – 75/60/ 45 rest in between rounds

RDL

BO Row

Hang Clean

Push Press

Squats

Cond: 3 x 90s rounds

5 pushups

10 jump lunges

10 mountain climbers

Tuesday S&C

Core Circuit: 2 Rounds

Ring Flutters x 16

Hollow Hold/Rocks x 30s

Side Plank x 30s e/s

1a Front Squats / OHS 3 x 6

1b Chins 3 x 5

2a Hang Clean 3 x 5

2b Plank Walkouts / Wallwalks 3 x 5/3

Cond: 8 min circuit 45s/15s

Ring Plank

Ropes

Inchworms

Squat Jumps

Vsits

Ladder Walk

Bar Hang

Mountain Climbers

rest 2 mins

5 min - Partner

Slams x 20 each

Partner planks while other person is performing slams.

Wednesday S&C

1a Sumo Deadlifts 4 x 4

1b Banded KB swings 3 x 10

1c Russian Twist 3 x 20

2a Tall kneeling Jammer Press 3 x 10e/s

2b Landmine 3 x 10e/s

Cond:

5 Burpees

10 Hanging Knee raises

20 KB Swings

30 Plate GTOH

40 Slams

Repeat in same order – 45s wallsit before starting reverse order

Thurs S&C

Core circuit: 2 rounds

Alternating superman plank x 16

SL glute bridge hold + leg swings x 10e/s

TGU x 3e/s

1a Squats 4 x 5 - 1.5 reps

1b Box Jumps 3 x 3

1b KB Pulls 3 x 16

2a Bench 3 x 5 – 1.5 reps

2b SL RDL 3 x 5e/s

Cond: 20/10 x 4 rounds (stay) 30s off after each exercise

Burpees

Wallballs

Slams

Bear Crawls

Friday S&C

1a Band Resisted BB RDL 4 x 6

1b Ring Chest Flys 3 x 8

2a Pause Pullups 3 x 5

2b Tall Kneeling OH Press 3 x 10

2c Pistol Squats 3 x 6e/s

Cond:

5mins: Partner

KB Man Makers – you go I go

+ 5mins AMRAP:

Sit ups x 10

Plate GTOH x 10

OH Lunge x 10

Cycle 35 Week 5

 

With Xmas now over it’s time to get back into structured training and with that we are starting a brand new 6 weeks cycle.

 

As always, we have programmed a balanced training program which covers bi-lateral and uni-lateral upper and lower body movements in multiple planes of motion.

 

In addition, we have reintroduced the sumo deadlift and hang clean while also including a core circuit twice a week which will act as our main warmup on those days.

 

Conditioning will vary in duration and where it is placed day to day with some days having double conditioning pieces.

 

This next 6 weeks is a great opportunity for you to dial in your diet and training so set yourself some SMART (Specific, Measurable, Achievable, Realistic, Time-Based) goals, write them down, hold yourself accountable to them and it will keep you motivated.

 

Monday S&C

Core circuit: 2 rounds

Alternating superman plank x 16

SL glute bridge + leg swing x 10e/s

TGU x 3e/s

 

1a Squats 1.5 reps 4 x 5

1b Box Jumps 3 x 3

1b KB Pulls 3 x 16

 

2a Bench 3 x 5 – 1.5 reps + 1 x max at same weight

2b SL RDL 3 x 5e/s

 

Cond: 2 Rounds 60s/30s, 30s/15s

Burpees

Wallballs

Slams

Bear Crawls

 

Tuesday S&C

Cond: 3 x 90s rounds

5 pushups

10 jump lunges

10 mountain climbers

 

1a Forward Lunge 3 x 12

1b Ring Dips / Ring Pushups 3 x 10

1c SA DB Rows 3 x 10e/s

 

BB Complex: 5 rounds x 5 reps – 60-75s rest in between rounds

RDL

BO Row

Hang Clean

Push Press

Squats

 

Cond: 6mins OTM

10 squat jumps

3-5 burpees

6 spidy planks

 

Wednesday S&C

1a Band Resisted BB RDL 4 x 5

1b Ring Chest Flys 3 x 8

 

2a Pullups 3 x 5

2b Standing OH Press 3 x 10

2c Pistol Squats 3 x 6e/s

 

Cond: 5 Rounds

5 mins:

Sit ups x 10

Ring Rows x 10

OH Lunge x 10

+ 5mins

Partner KB Man Makers  - you go I go

 

 

Thurs S&C

Core Circuit: 2 Rounds

Ring Flutters x 16

Hollow Hold/Rocks x 30s

Side Plank x 30s e/s

 

1a Front Squats / OHS 3 x 5

1b Chins 3 x 5

2a Hang Power Clean 3 x 5

2b Plank Walkouts / Wallwalks 3 x 5/3

 

Cond:

5 min - Partner

Slams x 20 each

Partner planks while other person is performing slams.

-          rest 2 mins

8 min circuit 45s/15s

Ring Plank

Ropes

Inchworms

Squat Jumps

Vsits

Ladder Walk

Bar Hang

Mountain Climbers

 

 

 

Friday S&C

1a Sumo Deadlifts 4 x 4

1b Banded KB swings 3 x 10

1c Russian Twist & Press 3 x 10

 

2a Jammer Press 3 x 10e/s

2b Landmine 3 x 10e/s

 

Cond:

40 Slams

30 Plate GTOH

20 KB Swings

10 Hanging Knee raises

5 Burpees

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

 

 

Cycle 35 Week 4

 

With Xmas now over it’s time to get back into structured training and with that we are starting a brand new 6 weeks cycle.

As always, we have programmed a balanced training program which covers bi-lateral and uni-lateral upper and lower body movements in multiple planes of motion.

In addition, we have reintroduced the sumo deadlift and hang clean while also including a core circuit twice a week which will act as our main warmup on those days.

Conditioning will vary in duration and where it is placed day to day with some days having double conditioning pieces.

This next 6 weeks is a great opportunity for you to dial in your diet and training so set yourself some SMART (Specific, Measurable, Achievable, Realistic, Time-Based) goals, write them down, hold yourself accountable to them and it will keep you motivated.

 

Monday S&C

Cond: 6mins OTM

10 squat jumps

3-5 burpees

6 spidy planks

 

1a Forward Lunge 3 x 12

1b Ring Dips / Ring Pushups 3 x 10

1c SA DB Rows 3 x 10e/s

 

BB Complex: 5 rounds x 5 reps – 75s rest in between rounds

RDL

BO Row

Hang Clean

Push Press

Squats

 

Cond: 3 x 90s rounds

5 pushups

10 jump lunges

10 mountain climbers

 

Tuesday S&C

Core Circuit: 2 Rounds

Ring Flutters x 16

Hollow Hold/Rocks x 30s

Side Plank x 30s e/s

 

1a Front Squats / OHS 3 x 6

1b Chins 3 x 5

2a Hang Clean 3 x 5

2b Plank Walkouts / Wallwalks 3 x 5/3

 

Cond: 8 min circuit 45s/15s

Ring Plank

Ropes

Inchworms

Squat Jumps

Vsits

Ladder Walk

Bar Hang

Mountain Climbers

 

rest 2 mins

 

5 min - Partner

Slams x 20 each

Partner planks while other person is performing slams.

 

Wednesday S&C

1a Sumo Deadlifts 4 x 4

1b Banded KB swings 3 x 10

1c Russian Twist 3 x 20

 

2a Tall kneeling Jammer Press 3 x 10e/s

2b Landmine 3 x 10e/s

 

Cond:

5 Burpees

10 Hanging Knee raises

20 KB Swings

30 Plate GTOH

40 Slams

 

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

 

Thurs S&C

Core circuit: 2 rounds

Alternating superman plank x 16

SL glute bridge hold + leg swings x 10e/s

TGU x 3e/s

 

1a Squats 4 x 6 - 1.5 reps

1b Box Jumps 3 x 3

1b KB Pulls 3 x 16

 

2a Bench 3 x 6 – 1.5 reps

2b SL RDL 3 x 5e/s

 

Cond: 20/10 x 4 rounds (stay) 30s off after each exercise

Burpees

Wallballs

Slams

Bear Crawls

 

Friday S&C

 

1a Band Resisted BB RDL 4 x 8

1b Ring Chest Flys 3 x 8

 

2a Pause Pullups 3 x 5

2b Tall Kneeling OH Press 3 x 10

2c Pistol Squats 3 x 6e/s

 

Cond:

5mins: Partner

KB Man Makers – you go I go

+ 5mins AMRAP:

Sit ups x 10

Plate GTOH x 10

OH Lunge x 10

Cycle 35 Week 3

 

With Xmas now over it’s time to get back into structured training and with that we are starting a brand new 6 weeks cycle.

 

As always, we have programmed a balanced training program which covers bi-lateral and uni-lateral upper and lower body movements in multiple planes of motion.

 

In addition, we have reintroduced the sumo deadlift and hang clean while also including a core circuit twice a week which will act as our main warmup on those days.

 

Conditioning will vary in duration and where it is placed day to day with some days having double conditioning pieces.

 

This next 6 weeks is a great opportunity for you to dial in your diet and training so set yourself some SMART (Specific, Measurable, Achievable, Realistic, Time-Based) goals, write them down, hold yourself accountable to them and it will keep you motivated.

 

Monday S&C

Core circuit: 2 rounds

Alternating superman plank x 16

SL glute bridge + leg swing x 10e/s

TGU x 3e/s

 

1a Squats 1.5 reps 4 x 8

1b Box Jumps 3 x 3

1b KB Pulls 3 x 16

 

2a Bench 2 x 8 – 1.5 reps + 1 x max at same weight

2b SL RDL 3 x 5e/s

 

Cond: 2 Rounds 30s / 30s

Burpees

Wallballs

Slams

Bear Crawls

 

Tuesday S&C

Cond: 3 x 90s rounds

5 pushups

10 jump lunges

10 mountain climbers

 

1a Forward Lunge 3 x 16

1b Ring Dips / Ring Pushups 3 x 10

1c SA DB Rows 3 x 10e/s

 

BB Complex: 5 rounds x 6 reps – 90s rest in between rounds

RDL

BO Row

Hang Clean

Push Press

Squats

 

Cond: 6mins OTM

10 squat jumps

3-5 burpees

6 spidy planks

 

Wednesday S&C

1a Band Resisted BB RDL 4 x 8

1b Ring Chest Flys 3 x 8

 

2a Ecc Pullups 3 x 5

2b Standing OH Press 3 x 10

2c Pistol Squats 3 x 6e/s

 

Cond: 5 Rounds

5 mins:

Sit ups x 10

Ring Rows x 10

OH Lunge x 10

+ 5mins

Partner KB Man Makers  - you go I go

 

 

Thurs S&C

Core Circuit: 2 Rounds

Ring Flutters x 16

Hollow Hold/Rocks x 30s

Side Plank x 30s e/s

 

1a Front Squats / OHS 3 x 8

1b Chins 3 x 5

2a Hang Power Clean 3 x 5

2b Plank Walkouts / Wallwalks 3 x 5/3

 

Cond:

5 min - Partner

Slams x 20 each

Partner planks while other person is performing slams.

-          rest 2 mins

8 min circuit 45s/15s

Ring Plank

Ropes

Inchworms

Squat Jumps

Vsits

Ladder Walk

Bar Hang

Mountain Climbers

 

 

 

Friday S&C

1a Sumo Deadlifts 4 x 5

1b Banded KB swings 3 x 10

1c Russian Twist & Press 3 x 10

 

2a Jammer Press 3 x 10e/s

2b Landmine 3 x 10e/s

 

Cond:

40 Slams

30 Plate GTOH

20 KB Swings

10 Hanging Knee raises

5 Burpees

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

 

 

Cycle 35 Week 2

 

With Xmas now over it’s time to get back into structured training and with that we are starting a brand new 6 weeks cycle.

 

As always, we have programmed a balanced training program which covers bi-lateral and uni-lateral upper and lower body movements in multiple planes of motion.

 

In addition, we have reintroduced the sumo deadlift and hang clean while also including a core circuit twice a week which will act as our main warmup on those days.

 

Conditioning will vary in duration and where it is placed day to day with some days having double conditioning pieces.

 

This next 6 weeks is a great opportunity for you to dial in your diet and training so set yourself some SMART (Specific, Measurable, Achievable, Realistic, Time-Based) goals, write them down, hold yourself accountable to them and it will keep you motivated.

 

Monday S&C

Cond: 6mins OTM

10 squat jumps

3-5 burpees

6 spidy planks

 

1a Forward Lunge 3 x 16

1b Ring Dips / Ring Pushups 3 x 10

1c SA DB Rows 3 x 10e/s

 

BB Complex: 4 rounds x 6 reps – 90s rest in between rounds

RDL

BO Row

Hang Clean

Push Press

Squats

 

Cond: 3 x 90s rounds

5 pushups

10 jump lunges

10 mountain climbers

 

Tuesday S&C

Core Circuit: 2 Rounds

Ring Flutters x 16

Hollow Hold/Rocks x 30s

Side Plank x 30s e/s

 

1a Front Squats / OHS 3 x 8

1b Chins 3 x 5

2a Hang Clean 3 x 5

2b Plank Walkouts / Wallwalks 3 x 5/3

 

Cond: 8 min circuit 45s/15s

Ring Plank

Ropes

Inchworms

Squat Jumps

Vsits

Ladder Walk

Bar Hang

Mountain Climbers

 

rest 2 mins

 

5 min - Partner

Slams x 20 each

Partner planks while other person is performing slams.

 

Wednesday S&C

1a Band Resisted BB RDL 4 x 8

1b Ring Chest Flys 3 x 8

 

2a Pause Pullups 3 x 5

2b Tall Kneeling OH Press 3 x 10

2c Pistol Squats 3 x 6e/s

 

Cond:

5mins: Partner

KB Man Makers – you go I go

+ 5mins AMRAP:

Sit ups x 10

Plate GTOH x 10

OH Lunge x 10

 

Thurs S&C

Core circuit: 2 rounds

Alternating superman plank x 16

SL glute bridge + leg swing x 10e/s

TGU x 3e/s

 

1a Squats 4 x 8 - 1.5 reps

1b Box Jumps 3 x 3

1b KB Pulls 3 x 16

 

2a Bench 3 x 8 – 1.5 reps

2b SL RDL 3 x 5e/s

 

Cond: 1min on / 60s off

Burpees

Wallballs

Slams

Bear Crawls

 

Friday S&C

1a Sumo Deadlifts 4 x 5

1b Banded KB swings 3 x 10

1c Russian Twist 3 x 20

 

2a Jammer Press 3 x 10e/s

2b Landmine 3 x 10e/s

 

Cond:

40 Slams

30 Plate GTOH

20 KB Swings

10 Hanging Knee raises

5 Burpees

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