Cycle 35 Week 1

 

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: 5 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

Partner pallof twists x 12e/s

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 3 x 8 – 1.5 reps + 1 x max

2b SL RDL 3 x 5e/s

 

Cond: 1min on / 60s off

Burpees

Wallballs

Slams

Bear Crawls

 

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 10e/s

 

Cond: 5 Rounds

KB Man Makers x 5

Sit ups x 10

Ring Rows x 10

OH Lunge x 10

 

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 Clean 3 x 5

2b Plank Walkouts / Wallwalks 3 x 8/5

 

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.

 

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

 

 

Test week Pre Cycle 35

 

Monday

1a Back Squat 2RM

1b Back Squat 20RM

 

2a Time for 100/ 50 push ups

2b Chins in 60s

 

3a Banded KB Swing 2 x 20

3b Hanging Leg Raises 2 x 10

3c Ring rollout 2 x 8

 

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

 

 

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 2RM

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 rounds – 2 min on/ 1 min off – ascending AMRAP

Man-makers

 

 

Thursday

1a TGU 1RM

2a Rear Foot Elevated Split Squat 3 x 6e/s

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 8e/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

 

 

 

 

Week 6

 

One of the main features of this new 6 week training cycle is the re-introduction of a progressively loaded 20 rep back squat routine. This will be programmed in at the start of the session 3 times per week (mon,wed,fri). If members are not in on any of those days , there will be an option to complete it on Tuesdays and Thursdays instead of the programmed core piece. The reason being, that we would like to get people consistently doing this programme as it has previously shown great improvements in strength, size and muscular endurance.

Before completing your 1 set of 20 reps we will have members build to a reasonably heavy 2 rep squat. (something that you could possibly do for 5 reps). Starting your first 20 rep squat at around .50-60% 1 RM.

Certain exercises like the Push Press and Deadlift will follow a rep scheme of 5/3/1 with a fourth drop set back to 5. Some exercises such as the Incline Bench / Chins etc will be follolwing a 5/10/20 rep scheme. Common sense on regressing this when needed will have to be used when performing the higher rep sets but the coaches will individually prescribe within the sessions.

As always , good bang for buck core strength and stability exercises are implemented incuding banded (anti) rotation work, heavily weighted planks etc.

Conditioning work can vary in duration and therefore energy system demand.

Enjoy!

Monday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. Push Press x 5/3/1/5

A2. Box Jump 3 x 4

 

B1. Landmine 2 x 10 r/l

B2. Ladmine s/l RDL 2 x 8 r/l

B3. Jammer Press 2 x 10 r/l

 

Cond: 3 rounds 25/15

Circuit:

Ring Row

Ring Push up

Slam

Wallball

 

Tuesday

Squat routine – if missed previous day

Otherwise:

Core:

Partner Rot/Anti banded pulls 3 x 10 r/l

Partner Plank Pulls 3 x 10 r/l

Hanging Legs/Knees 3 x 10

 

B1. Strict Press x 5/10/20

B2. BB BO Row x 5/10/20

 

Cond: 14 min:

6 min AMRAP

Swing x 20

(Jump) Lunge x 20

Elbow-Hand plank x 10

Rest 2 mins

6 min AMRAP

Sit Up x 20

Squat x 20

Slam x 10

 

Wednesday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. Deadlift x 5/3/1/5

A2. BU KB Press 3 x 6 r/l

A3. Core S/A Row 3 x 8 r/l

 

B. 10/8/6/4/2/4/6/8/10

Push up

Ring Row (Chin 1/2 reps)

Sit up

Burpee (1/2 reps)

 

 

Thursday

Squat routine – if missed previous day

Otherwise:

Core:

Weighted Plank 2 x 30s

Heavy KB Hold 2 x 60s

Ring Flutters 2 x 16

 

B1. Incline Bench 3 x 5/10/20

B2. Chins 3 x max unweighted

 

Cond: 15 min:

20/10 x 4 min

KB Clean + Press

Rest 1 min

20/10 x 4 min

(Squat) Jump - Alt

Rest 1 min

20/10 x 4 min

(Jump) Lunge - Alt

 

Friday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. (Weighted) Push up 3 x 10, 1 x max

A2. Pull Up 3 x max unweighted

 

B1. BB RFESS 3 x 6 (3 tempo/Pause, 3normal)

B2. F/E side Plank 3 x 30s r/l

B3. Hollow Hold 3 x 30s

 

Cond: 30/30 x 8

Alt Burpees/ Slam Balls

 

 

Week 5

 

One of the main features of this new 6 week training cycle is the re-introduction of a progressively loaded 20 rep back squat routine. This will be programmed in at the start of the session 3 times per week (mon,wed,fri). If members are not in on any of those days , there will be an option to complete it on Tuesdays and Thursdays instead of the programmed core piece. The reason being, that we would like to get people consistently doing this programme as it has previously shown great improvements in strength, size and muscular endurance.

 

Before completing your 1 set of 20 reps we will have members build to a reasonably heavy 2 rep squat. (something that you could possibly do for 5 reps). Starting your first 20 rep squat at around .50-60% 1 RM.

 

Certain exercises like the Push Press and Deadlift will follow a rep scheme of 5/3/1 with a fourth drop set back to 5. Some exercises such as the Incline Bench / Chins etc will be follolwing a 5/10/20 rep scheme. Common sense on regressing this when needed will have to be used when performing the higher rep sets but the coaches will individually prescribe within the sessions.

 

As always , good bang for buck core strength and stability exercises are implemented incuding banded (anti) rotation work, heavily weighted planks etc.

 

Conditioning work can vary in duration and therefore energy system demand.

 

Enjoy!

 

Monday

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. Deadlift x 5/3/1/5

A2. BU KB Press 3 x 6 r/l

A3. Core S/A Row 3 x 8 r/l

 

B. 10/8/6/4/2/4/6/8/10

Push up

Ring Row (Chin 1/2 reps)

Sit up

Burpee (1/2 reps)

 

 

Tuesday

Squat routine – if missed previous day

Otherwise:

Core:

Partner Rot/Anti banded pulls 2 x 10 r/l

Partner Plank Pulls 2 x 10 r/l

Hanging Legs/Knees 2 x 10

 

B1. Strict Press x 5/10/20

B2. BB BO Row x 5/10/20

 

Cond:

6 min AMRAP

Swing x 10

Ring Mountain Climbers x 20

Squat x 10

Rest 60s

3 min AMRAP

Elbow-Hand plank x 10

Plate GTOH x 10

Plate OH Lunges x 10

Rest 60s

3 min AMRAP

Elbow-Hand plank x 10

Plate GTOH x 10

Plate OH Lunges x 10

 

 

Wednesday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. (Weighted) Push up 3 x 10, 1 x max

A2. Pull Up x 2/5/10

 

B1. BB RFESS 3 x 6 (3 tempo/Pause, 3normal)

B2. F/E side Plank 3 x 30s r/l

B3. Hollow Rocks 3 x 30s

 

Cond: 30/30 x 8

Alt Burpees/ Slam Balls

 

Thursday

Squat routine – if missed previous day

Otherwise:

Core:

Weighted Plank 2 x 30s

Offset KB Hold 2 x 30s e/s

Ring Flutters 2 x 16

 

B1. Incline Bench 3 x 5/10/20

B2. Chins x 2/5/10

 

Cond: 13 min:

20/10 x 2 min

Squat Jump / Lunge - Alt

Rest 1 min

20/10 x 2 min

Jump Lunge / Squat – Alt

Rest 1 min

20/10 x 4 min

KB Clean + Press

Rest 1 min

20/10 x 2 min

Jump Lunge / Squat – Alt

 

 

 

Friday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. Push Press x 5/3/1/5

A2. Hop to Box Jump 3 x 3

 

B1. Landmine 3 x 10 r/l

B2. Ladmine s/l RDL 3 x 8 r/l

B3. Jammer Press 3 x 10 r/l

 

Circuit: 2 rounds 40/20

Ring Row

Inchworm with press

Slam

Wallballs

 

Saturday

Squat routine – if missed previous day

 

TBC

 

 

 

 

Week 4

 

One of the main features of this new 6 week training cycle is the re-introduction of a progressively loaded 20 rep back squat routine. This will be programmed in at the start of the session 3 times per week (mon,wed,fri). If members are not in on any of those days , there will be an option to complete it on Tuesdays and Thursdays instead of the programmed core piece. The reason being, that we would like to get people consistently doing this programme as it has previously shown great improvements in strength, size and muscular endurance.

 

Before completing your 1 set of 20 reps we will have members build to a reasonably heavy 2 rep squat. (something that you could possibly do for 5 reps). Starting your first 20 rep squat at around .50-60% 1 RM.

 

Certain exercises like the Push Press and Deadlift will follow a rep scheme of 5/3/1 with a fourth drop set back to 5. Some exercises such as the Incline Bench / Chins etc will be follolwing a 5/10/20 rep scheme. Common sense on regressing this when needed will have to be used when performing the higher rep sets but the coaches will individually prescribe within the sessions.

 

As always , good bang for buck core strength and stability exercises are implemented incuding banded (anti) rotation work, heavily weighted planks etc.

 

Conditioning work can vary in duration and therefore energy system demand.

 

Enjoy!

 

Monday

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. Deadlift x 5/3/1/5

A2. BU KB Press 3 x 6 r/l

A3. Core S/A Row 3 x 8 r/l

 

B. 10/8/6/4/2/4/6/8/10

Push up

Ring Row (Chin 1/2 reps)

Sit up

Burpee (1/2 reps)

 

 

Tuesday

Squat routine – if missed previous day

Otherwise:

Core:

Partner Rot/Anti banded pulls 2 x 10 r/l

Partner Plank Pulls 2 x 10 r/l

Hanging Legs/Knees 2 x 10

 

B1. Strict Press x 5/10/20

B2. BB BO Row x 5/10/20

 

Cond: 2 Rounds

3 min AMRAP

Swing x 10

Ring Mountain Climbers x 20

Squat x 10

Rest 60s

3 min AMRAP

Elbow-Hand plank x 10

Plate GTOH x 10

Plate OH Lunges x 10

Rest 60s

 

Wednesday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. (Weighted) Push up 3 x 10, 1 x max

A2. Pull Up 3 x 5/10/max

 

B1. BB RFESS 3 x 6 (3 tempo/Pause, 3normal)

B2. F/E side Plank 3 x 30s r/l

B3. Hollow Rocks 3 x 30s

 

Cond: 30/30 x 8

Alt Burpees/ Slam Balls

 

Thursday

Squat routine – if missed previous day

Otherwise:

Core:

Weighted Plank 2 x 30s

SA KB Hold 2 x 30s e/s

Ring Flutters 2 x 16

 

B1. Incline Bench 3 x 5/10/20

B2. Chins 3 x 5/10/max

Cond: 13 min:

20/10 x 2 min

KB Clean + Press

Rest 1 min

20/10 x 3 min

Squat Jump / Lunge - Alt

Rest 1 min

20/10 x 3 min

Jump Lunge / Squat – Alt

Rest 1 min

20/10 x 2 min

KB Clean + Press

 

 

Friday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. Push Press x 5/3/1/5

A2. Hop to Box Jump 3 x 3

 

B1. Landmine 3 x 10 r/l

B2. Ladmine s/l RDL 3 x 8 r/l

B3. Jammer Press 3 x 10 r/l

 

Circuit: 2 rounds 40/20

Ring Row

Inchworm with press

Slam

Pause wallball

 

Saturday

Squat routine – if missed previous day

 

TBC

 

 

 

Week 3

 

One of the main features of this new 6 week training cycle is the re-introduction of a progressively loaded 20 rep back squat routine. This will be programmed in at the start of the session 3 times per week (mon,wed,fri). If members are not in on any of those days , there will be an option to complete it on Tuesdays and Thursdays instead of the programmed core piece. The reason being, that we would like to get people consistently doing this programme as it has previously shown great improvements in strength, size and muscular endurance.

 

Before completing your 1 set of 20 reps we will have members build to a reasonably heavy 2 rep squat. (something that you could possibly do for 5 reps). Starting your first 20 rep squat at around .50-60% 1 RM.

 

Certain exercises like the Push Press and Deadlift will follow a rep scheme of 5/3/1 with a fourth drop set back to 5. Some exercises such as the Incline Bench / Chins etc will be follolwing a 5/10/20 rep scheme. Common sense on regressing this when needed will have to be used when performing the higher rep sets but the coaches will individually prescribe within the sessions.

 

As always , good bang for buck core strength and stability exercises are implemented incuding banded (anti) rotation work, heavily weighted planks etc.

 

Conditioning work can vary in duration and therefore energy system demand.

 

Enjoy!

 

Monday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. Push Press x 5/3/1/5

A2. Hop to Box Jump 3 x 3

 

B1. Landmine 3 x 10 r/l

B2. Ladmine s/l RDL 3 x 8 r/l

B3. Jammer Press 3 x 10 r/l

 

Circuit: 2 rounds 40/20

Ring Row

Inchworm with press

Slam

Pause wallball

 

Tuesday

Squat routine – if missed previous day

Otherwise:

Core:

Partner Rot/Anti banded pulls 2 x 10 r/l

Partner Plank Pulls 2 x 10 r/l

Hanging Legs/Knees 2 x 10

 

B1. Strict Press x 5/10/20

B2. BB BO Row x 5/10/20

 

Cond: 2 Rounds

3 min AMRAP

Swing x 10

Ring Mountain Climbers x 20

Squat x 10

Rest 60s

3 min AMRAP

Elbow-Hand plank x 10

Plate GTOH x 10

Plate OH Lunges x 10

Rest 60s

 

Wednesday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. Deadlift x 5/3/1/5

A2. BU KB Press 3 x 6 r/l

A3. Core S/A Row 3 x 8 r/l

 

B. 10/8/6/4/2/4/6/8/10

Push up

Ring Row (Chin 1/2 reps)

Sit up

Burpee (1/2 reps)

 

Thursday

Squat routine – if missed previous day

Otherwise:

Core:

Weighted Plank 2 x 30s

SA KB Hold 2 x 30s e/s

Ring Flutters 2 x 16

 

B1. Incline Bench 3 x 5/10/20

B2. Chins 3 x 5/10/20 (regress as needed)

 

Cond: 13 min:

20/10 x 2 min

KB Clean + Press

Rest 1 min

20/10 x 3 min

Squat Jump / Lunge - Alt

Rest 1 min

20/10 x 3 min

Jump Lunge / Squat – Alt

Rest 1 min

20/10 x 2 min

KB Clean + Press

 

 

Friday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. (Weighted) Push up 3 x 10, 1 x max

A2. Pull Up 3 x 5/10/20 (regress as needed)

 

B1. BB RFESS 3 x 6 (3 tempo/Pause, 3normal)

B2. F/E side Plank 3 x 30s r/l

B3. Hollow Rocks 3 x 30s

 

Cond: 30/30 x 8

Alt Burpees/ Slam Balls

 

 

Saturday

Squat routine – if missed previous day

 

TBC

 

Week 2

 

One of the main features of this new 6 week training cycle is the re-introduction of a progressively loaded 20 rep back squat routine. This will be programmed in at the start of the session 3 times per week (mon,wed,fri). If members are not in on any of those days , there will be an option to complete it on Tuesdays and Thursdays instead of the programmed core piece. The reason being, that we would like to get people consistently doing this programme as it has previously shown great improvements in strength, size and muscular endurance.

 

Before completing your 1 set of 20 reps we will have members build to a reasonably heavy 2 rep squat. (something that you could possibly do for 5 reps). Starting your first 20 rep squat at around .50-60% 1 RM.

 

Certain exercises like the Push Press and Deadlift will follow a rep scheme of 5/3/1 with a fourth drop set back to 5. Some exercises such as the Incline Bench / Chins etc will be follolwing a 5/10/20 rep scheme. Common sense on regressing this when needed will have to be used when performing the higher rep sets but the coaches will individually prescribe within the sessions.

 

As always , good bang for buck core strength and stability exercises are implemented incuding banded (anti) rotation work, heavily weighted planks etc.

 

Conditioning work can vary in duration and therefore energy system demand.

 

Enjoy!

 

Monday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. Push Press x 5/3/1/5

A2. Box Jump 3 x 4

 

B1. Landmine 3 x 10 r/l

B2. Ladmine s/l RDL 3 x 8 r/l

B3. Jammer Press 3 x 10 r/l

 

Cond: 3 rounds 30/15

Circuit:

Ring Row

Inchworm

Slam

Wallball

 

Tuesday

Squat routine – if missed previous day

Otherwise:

Core:

Partner Rot/Anti banded pulls 2 x 10 r/l

Partner Plank Pulls 2 x 10 r/l

Hanging Legs/Knees 2 x 10

 

B1. Strict Press x 5/10/20

B2. BB BO Row x 5/10/20

 

Cond: 14 min:

6 min AMRAP

Swing x 20

Ring Mountain Climbers x 20

Squat x 20

Rest 2 mins

6 min AMRAP

Elbow-Hand plank x 10

Plate GTOH x 10

Slam x 10

 

Wednesday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. Deadlift x 5/3/1/5

A2. BU KB Press 3 x 6 r/l

A3. Core S/A Row 3 x 8 r/l

 

B. 10/8/6/4/2/4/6/8/10

Push up

Ring Row (Chin 1/2 reps)

Sit up

Burpee (1/2 reps)

 

Thursday

Squat routine – if missed previous day

Otherwise:

Core:

Weighted Plank 2 x 30s

Heavy KB Hold 2 x 60s

Ring Flutters 2 x 16

 

B1. Incline Bench 3 x 5/10/20

B2. Chins 3 x 5/10/20 (regress as needed)

 

Cond: 15 min:

20/10 x 4 min

KB Clean + Press

Rest 1 min

20/10 x 4 min

Squat Jump / Lunge - Alt

Rest 1 min

20/10 x 4 min

Jump Lunge / Squat - Alt

 

Friday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. (Weighted) Push up 3 x 10, 1 x max

A2. Pull Up 3 x 5/10/20 (regress as needed)

 

B1. BB RFESS 3 x 6 (3 tempo/Pause, 3normal)

B2. F/E side Plank 3 x 30s r/l

B3. Hollow Hold 3 x 30s

 

Cond: 30/30 x 8

Alt Burpees/ Slam Balls

 

 

Saturday

Squat routine – if missed previous day

 

TBC

Week 1

 

One of the main features of this new 6 week training cycle is the re-introduction of a progressively loaded 20 rep back squat routine. This will be programmed in at the start of the session 3 times per week (mon,wed,fri). If members are not in on any of those days , there will be an option to complete it on Tuesdays and Thursdays instead of the programmed core piece. The reason being, that we would like to get people consistently doing this programme as it has previously shown great improvements in strength, size and muscular endurance.

Before completing your 1 set of 20 reps we will have members build to a reasonably heavy 2 rep squat. (something that you could possibly do for 5 reps). Starting your first 20 rep squat at around .50-60% 1 RM.

Certain exercises like the Push Press and Deadlift will follow a rep scheme of 5/3/1 with a fourth drop set back to 5. Some exercises such as the Incline Bench / Chins etc will be follolwing a 5/10/20 rep scheme. Common sense on regressing this when needed will have to be used when performing the higher rep sets but the coaches will individually prescribe within the sessions.

As always , good bang for buck core strength and stability exercises are implemented incuding banded (anti) rotation work, heavily weighted planks etc.

Conditioning work can vary in duration and therefore energy system demand.

Enjoy!

Monday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. Push Press x 5/3/1/5

A2. Box Jump 3 x 4

 

B1. Landmine 3 x 10 r/l

B2. Ladmine s/l RDL 3 x 8 r/l

B3. Jammer Press 3 x 10 r/l

 

Cond: 3 rounds 25/15

Circuit:

Ring Row

Ring Push up

Slam

Wallball

 

Tuesday

Squat routine – if missed previous day

Otherwise:

Core:

Partner Rot/Anti banded pulls 3 x 10 r/l

Partner Plank Pulls 3 x 10 r/l

Hanging Legs/Knees 3 x 10

 

B1. Strict Press x 5/10/20

B2. BB BO Row x 5/10/20

 

Cond: 14 min:

6 min AMRAP

Swing x 20

(Jump) Lunge x 20

Elbow-Hand plank x 10

Rest 2 mins

6 min AMRAP

Sit Up x 20

Squat x 20

Slam x 10

 

Wednesday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. Deadlift x 5/3/1/5

A2. BU KB Press 3 x 6 r/l

A3. Core S/A Row 3 x 8 r/l

 

B. 10/8/6/4/2/4/6/8/10

Push up

Ring Row (Chin 1/2 reps)

Sit up

Burpee (1/2 reps)

 

 

Thursday

Squat routine – if missed previous day

Otherwise:

Core:

Weighted Plank 2 x 30s

Heavy KB Hold 2 x 60s

Ring Flutters 2 x 16

 

B1. Incline Bench 3 x 5/10/20

B2. Chins 3 x 5/10/20 (regress as needed)

 

Cond: 15 min:

20/10 x 4 min

KB Clean + Press

Rest 1 min

20/10 x 4 min

(Squat) Jump - Alt

Rest 1 min

20/10 x 4 min

(Jump) Lunge - Alt

 

Friday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. (Weighted) Push up 3 x 10, 1 x max

A2. Pull Up 3 x 5/10/20 (regress as needed)

 

B1. BB RFESS 3 x 6 (3 tempo/Pause, 3normal)

B2. F/E side Plank 3 x 30s r/l

B3. Hollow Hold 3 x 30s

 

Cond: 30/30 x 8

Alt Burpees/ Slam Balls

 

 

Saturday

Squat routine – if missed previous day

 

Off the Cuff

 

Test week Pre Cycle 34

 

Tuesday

1a Back Squat 2RM

 

2a Time for 100/ 50 push ups

2b Chins in 60s

 

3a Banded KB Swing 2 x 20

3b Hanging Leg Raises 2 x 10

3c Ring rollout 2 x 8

 

Cond:

50 KB swings

40 Air squats

30 Sit ups

20 Ring Rows

10 Pushups

+ reverse order back up

 

Wednesday

 

1a Push Press 1 RM

 

2a BB BO Row 3 x 10

2b Weighted Plank 3 x 60s

2c Hollow Hold 3 x 30s

 

Cond: 2min AMRAP – 4 Rounds

2 Burpees

5 Pushups

7 KB Clean

10 Wallballs

60s rest between rounds

 

 

Thursday

1a Deadlift 2RM

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 rounds – 2 min on/ 1 min off – ascending AMRAP

IE:1 push up/ 1 pull r/l....2 push ups/2 pulls r/l etc etc

Man-makers

 

 

Friday

 

1a TGU 1RM

2a Rear Foot Elevated Split Squat 3 x 6e/s

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

 

 

 

Cycle 33 Week 6

 

This next 6 weeks will have the reintroduction of tempo work to some of our main compound lifts to help our continual improvement in positioning and control. Each of these tempo lifts will also be followed by a max reps effort using the same weight used.

 

One day of the week will be all about core & conditioning, whereby, you will get through a large volume of work. A weekly test for max reps in both burpees and KB clean & presses will be performed on this day also.

 

A BB complex done for time will also be introduced, whereby, you will start at 1 rep of each movement and add 1 rep per round until the time elapses.

 

An exciting 6 weeks ahead as always and another opportunity to make further improvements.

 

Mon S&C

 

Core:

TGU + Thruster 2 x 2e/s

 

Core circuit: 3 rounds

Hollow hold x 30s

Hollow arch x 30s

Side plank x 30s e/s

 

3min round - Person works as hard as they can for full 3mins (keep track of reps & weight)

KB Clean & Press

 

Core circuit: 2 rounds

Ring Flutters x 16

Russian Twists x 16

Pallof Hold x 30s e/s

 

3min round - Person works as hard as they can for full 3mins (keep track of reps)

Burpees

 

Cond: Tabata (20s on/10s off) for 12 rounds alternating between:

KB Swings

Slams

 

Cond: Hill Run Repeats

4 short + 2 to gym

 

Tuesday S&C

1a Tempo Back Squat 3 x 4 – 3s lower + 1 x max with no tempo with same weight

1b Chins 3 x 5, 1 x max

2a Tempo Incline Bench 3 x 6 – 3s lower + 1 x max with no tempo with same weight

2b Ring Hamstring curls 3 x 12 or 8e/s

2c Reverse Nordics 3 x 5

 

Cond:

Start with 4 lengths bear crawl

5 Rounds:

8 Wallballs

4 Burpees

8 Slams

Finish with 4 lengths bear crawl

 

 

Wed S&C

1a Pause Bench 3 x 5 – 3s pause + 1 x max with no tempo

1b KB Split Squats 3 x 8 – 3s pause + 1 x max with no tempo

 

2a Pause BB RDL 3 x 8 – 3s pause

2b (Unsupported) KB BO Row 3 x 10e/s

 

Cond:

50 BB Thrusters (20/15kg)

50 Sit Ups

50 Hanging Knee raises

25 Pushups

25 Ring Rows

 

Thursday

1a Deadlift 4 x 4

1b Seated SA KB Shoulder Press 3 x 8e/s

2a Pause Front Squat/OHS 2 x 6 – 3s pause + 1 x max with no tempo with same weight

2b Tempo Pullups 2 x 5 – 3s lower + 1 x max with no tempo

 

Cond:

Round 1 - 4mins: start at 5 reps and increase by 1 rep per min

Wallballs

Spiderman Planks

Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min

KB Swings

Pushups

 

Fri S&C

1a Push Press 4 x 4

1b F/E Ring row 3 x 8

1c S/L RDL 3 x 5 r/l

 

BB Complex – 8mins

RDL

BO Row

Push Press

Squat Jumps

BB Reverse Lunge e/s

Start at 1 rep & +1 rep per round until time is up

 

Cond: 8 min circuit 45s/15s

Ring Mountain Climbers

Ring Assisted Jump Squats

Ropes

Elbow-Hand Plank

Slams

Lunges

Ladder Walk

Bar Hang

 

+ try and hold 2 min plank to finish