Cycle 33 Week 5

 

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

1a Tempo Back Squat 3 x 5 – 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 6 lengths bear crawl

5 Rounds:

10 Wallballs

10 Slams

 

Tuesday S&C

1a Push Press 4 x 5

1b SA Ring Rows 3 x 6e/s

1c Mini band glute walks 3 x 10e/s

 

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:

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

KB Swings

Pushups

Rest 2 mins

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

Wallballs

Spiderman Planks

 

Wed S&C

1a Deadlift 4 x 5

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

2a Pause Front Squat/OHS 2 x 8 – 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:

50 BB Thrusters (20/15kg)

50 Sit Ups

50 Hanging Knee raises

25 Pushups

25 Ring Rows

 

Thursday - Core & Conditioning day:

Core:

TGU + Thruster 3 x 3e/s

 

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

KB Swings

Slams

 

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

Burpees

 

Core circuit: 2 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

Landmine x 16

Pallof Hold x 30s e/s

 

Cond: Hill Run Repeats

4 x green gate + 1 x back to gym

 

Fri 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 10

 

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

 

 

 

 

 

 

Cycle 33 Week 4

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

1a Push Press 4 x 2

1b F/E Ring row 3 x 8

1c Banded Hip Thrust 3 x 15

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:

50 BB Thrusters (20/15kg)

50 Sit Ups

50 Hanging Knee raises

25 Pushups

25 Ring Rows

Tuesday S&C

1a Tempo Back Squat 3 x 2 – 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 6 lengths bear crawl

5 Rounds:

10 Wallballs

8 Slams

6 Burpees

Wed S&C

1a Pause Bench 3 x 4 – 3s pause + 1 x max with no tempo

1b KB Split Squats 3 x 6 – 3s pause + 1 x max with no tempo

2a Pause BB RDL 3 x 6 – 3s pause

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

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 Wallsit to finish

Thursday

1a Deadlift 4 x 2

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

Pushups

Rest 2 mins

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

KB Swings

Spiderman Planks

Fri S&C

Core:

TGU + Thruster 3 x 3e/s

 

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

KB Swings

Slams

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

KB Clean & Press

 

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)

Burpees

Core circuit: 3 rounds

Deadbug x 16

Plate Chop x 8 r/l

(Lunge)Pallof Hold x 30s e/s

Cond: Hill Run Repeats

Alt long/ short x 3 each

Cycle 33 Week 3

 

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

1a Tempo Back Squat 3 x 3 – 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 8 – 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 6 lengths bear crawl

5 Rounds:

10 Wallballs

10 Slams

 

Tuesday S&C

1a Push Press 4 x 3

1b SA Ring Rows 3 x 6e/s

1c Mini band glute walks 3 x 10e/s

 

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:

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

KB Swings

Pushups

Rest 2 mins

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

Wallballs

Spiderman Planks

 

Wed S&C

1a Deadlift 4 x 3

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

2a Pause Front Squat/OHS 2 x 8 – 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:

50 BB Thrusters (20/15kg)

50 Sit Ups

50 Hanging Knee raises

25 Pushups

25 Ring Rows

 

Thursday - Core & Conditioning day:

Core:

TGU + Thruster 3 x 3e/s

 

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

KB Swings

Slams

 

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

Burpees

 

Core circuit: 2 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

Landmine x 16

Pallof Hold x 30s e/s

 

Cond: Hill Run Repeats

4 x green gate + 1 x back to gym

 

Fri 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 10

 

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

 

 

 

 

 

 

Cycle 33 Week 2

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

1a Push Press 4 x 4

1b F/E Ring row 3 x 8

1c S/L Skater (ecc/Iso) 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:

50 BB Thrusters (20/15kg)

50 Sit Ups

50 Hanging Knee raises

25 Pushups

25 Ring Rows

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 & finish with 6 lengths bear crawl

5 Rounds:

8 Wallballs

8 Burpees

8 Slams

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: 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

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

Pushups

Rest 2 mins

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

KB Swings

Spiderman Planks

Fri S&C

Core:

TGU + Thruster 3 x 3e/s

 

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

KB Swings

Slams

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

KB Clean & Press

 

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)

Burpees

Core circuit: 3 rounds

Deadbug x 16

Plate Chop x 8 r/l

(Lunge)Pallof Hold x 30s e/s

Cond: Hill Run Repeats

4 short + 2 to gym

Cycle 33 Week 1

 

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 throughout the session. 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

1a Tempo Back Squat 3 x 5 – 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 8 – 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 & finish with 6 lengths bear crawl

5 Rounds:

10 Wallballs

10 Slams

 

Tuesday S&C

1a Push Press 4 x 5

1b Band Pullaparts 3 x 10-1s pause

1c Mini band glute walks 3 x 10e/s

 

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:

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

KB Swings

Pushups

Rest 2 mins

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

Wallballs

Spiderman Planks

 

Wed S&C

1a Deadlift 4 x 5

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

2a Pause Front Squat/OHS 2 x 8 – 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:

50 BB Thrusters (20/15kg)

50 Sit Ups

50 Hanging Knee Raises

25 Pushups

25 Ring Rows

 

Thursday - Core & Conditioning day:

Core:

TGU + Thruster 3 x 3e/s

 

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

KB Swings

Slams

 

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

Burpees

 

Core circuit: 2 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

Landmine x 16

Pallof Hold x 30s e/s

 

Cond: Hill Run Repeats

3 x (1 short + 1 back to gym)

 

Fri 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: 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

 

 

 

 

 

 

Test week Pre Cycle 32

 

Mon

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

 

Tuesday

 

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

 

 

Wed

1a Deadlift 2RM

2a Bench Press 3RM

2b F/E Ring rows 3 x 8

 

3a Partner banded Deadbugs 2 x 16

3b Pallof variation banded partner press 2 x 30s r/l

 

Cond: 4 hills from gym

 

 

Thursday

 

1a TGU 1RM

2a Rear Foot Elevated Split Squat 3 x 5e/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

 

Fri

 

1a Pause Front Squat 3 x 5 – 3s pause

1b SL RDL 3 x 5e/s

1c Pallof hold 3 x 30s r/l

 

2a Farmers Carry 2 x 6

2b Ring Jacknife 2 x 15

 

Cond:

10min AMRAP – Partner

10 Bear crawls – you go i go

20 Burpees – you go i go

 

 

Cycle 32 Week 6

 

This new 6 week cycle see's , as per usual, a nice change up from what we have been doing during the last programme, which saw even the long term members manage to set new PR's in various lifts.

 

For most of the days, we will be implementing a “core” warmup which will allow us to work on some isolated/ stabilization muscles while also preparing us for the bigger lifts ahead.

 

The bigger lifts such as the squat, deadlift, bench etc will follow a rep scheme of 5/4/3/2 adding weight for each set.

 

The inclusion of the Front Foot Elevated Split Squat as one of our single leg strength exercises can be seen along with the re-introduction of the BB Step up.

 

As always members can expect to be challenged when it comes to overall full body strength

, stability, balance, mobility, conditioning and of course, we'll have good fum along the way.

 

Have a look for yourself to see whats in store.

 

Monday

 

Core/Warm up :

Weighted Wall sit 2 x 60s

Farmers Carry 1 x 200m

 

A1. KB swing 3 x 20

A2. Box Jump 3 x 5

A2. S/L skater squat 3 x 6 r/l

 

B1. Pull ups/Chins 3 x 5

B2. Strict Press x 5/4/3/2

 

Cond: Circuit: 2 rounds 35/25 with 2 burpees

Box Push

Wallball

KB Swing

Ring Row

Wall sit

 

Tuesday

A1. Deadlift x 5/4/3/2

A2. KB SA Push Press 3 x 8e/s

 

B1. Weighted Ring Push ups 3 x 10

B2. Tall kneeling Landmine 3 x 8 r/l

B3. DA KB Hold 3 x 45s

 

Cond:

8mins EMOTM (every min on the min)

5 Slams

10 Swings

10 Squat jumps

- Hollow hang in remaining time after the even mins...0,2,4,6,8.

 

Wednesday

Core/ Warm up:

TGU – 3/2/1 r/l

 

A1. KB Incline Bench Row 4 x 10

A2. Standing D/A Jammer press 4 x 10

 

B1. FFESS x 10/8/6 r/l

B2. Weighted Ring Plank 3 x 45s

 

Cond: 10mins

2 TGU e/s

10 Slams

5 burpees

10 Jump Lunges

10 Situps

 

Thursday

Core/ Warm up:

S/L Hip thrust (heel on) 2 x 8

F/E side plank 2 x 30s r/l

Glute bridge and squeeze 2 x 8

 

A1. Squat preference (OHS/FS/BS) 5/4/3/2

A2. SL RDL 3 x 5e/s

 

B 12/10/8/6/4/2 – 10 min cap

Strict Press

BO Row

Push up

Ring row

 

C Hills repeats

4 from the gym

 

Friday

Core/ Warm up:

Bottoms up KB Press 2 x 6 r/l

Inchworm w/ press 2 x 5

Band pullapart/pass throughs 2 x 10

 

A1. Incline Bench x 5/4/3/2

A2. (F/E) Ring Row 4 x 8

 

B1. BB Step ups 3 x 6 r/l

B2. KB BO Row 3 x 10

 

Cond: 8min Partner AMRAP

2 man- makers

6 burpees

Partner rests in wall sit

 

You go I go man-makers for last 2 mins

Cycle 32 Week 5

 

This new 6 week cycle see's , as per usual, a nice change up from what we have been doing during the last programme, which saw even the long term members manage to set new PR's in various lifts.

 

For most of the days, we will be implementing a “core” warmup which will allow us to work on some isolated/ stabilization muscles while also preparing us for the bigger lifts ahead.

 

The bigger lifts such as the squat, deadlift, bench etc will follow a rep scheme of 5/4/3/2 adding weight for each set.

 

The inclusion of the Front Foot Elevated Split Squat as one of our single leg strength exercises can be seen along with the re-introduction of the BB Step up.

 

As always members can expect to be challenged when it comes to overall full body strength

, stability, balance, mobility, conditioning and of course, we'll have good fum along the way.

 

Have a look for yourself to see whats in store.

 

Monday

 

Core/ Warm up:

S/L Hip thrust (heel on) 2 x 8

F/E side plank 2 x 30s r/l

Glute bridge and squeeze 2 x 8

 

A1. Squat preference (OHS/FS/BS) 5/4/3/2

A2. SL RDL 3 x 5e/s

 

B 12/10/8/6/4/2 – 10 min cap

Strict Press

BO Row

Push up

Ring row

 

C Hills repeats

3x (1 x short, 1 x back to gym)

Tuesday

 

Core/ Warm up:

Bottoms up KB Press 2 x 6 r/l

Inchworm w/ press 2 x 5

Band pullapart/pass throughs 2 x 10

 

A1. Incline Bench x 5/4/3/2

A2. (F/E) Ring Row 4 x 8

 

B1. BB Step ups 3 x 6 r/l

B2. KB BO Row 3 x 10

 

Cond: 8min Partner AMRAP

2 KB Man Maker every round while

Slams & Burpees start at 1 and increase by 1 per round until time elapses.

 

Wednesday

 

A1. Deadlift x 5/4/3/2

A2. KB SA Push Press 3 x 8e/s

 

B1. Weighted Ring Push ups 3 x 10

B2. Landmine 3 x 8 r/l

B3. Pallof Hold x 30s e/s

 

Cond:

8mins EMOTM (every min on the min)

5 pushups

10 Swings

10 Squat jumps

- Hollow hold in remaining time after the even mins...0,2,4,6,8.

 

Thursday

 

Core/Warm up :

Weighted Wall sit 2 x 60s

Farmers Carry 1 x 200m

 

A1. KB swing 3 x 20

A2. Box Jump 3 x 5

A2. S/L skater squat 3 x 6 r/l

 

B1. Pull ups/Chins 3 x 5

B2. Strict Press x 5/4/3/2

 

Cond: Circuit: 2 rounds 35/25 with 2 burpees

Prowler/Bear Crawls

Wallball

KB Swing

Ring Row

Wall sit

 

Friday

Core/ Warm up:

TGU – 3/2/1 r/l

 

A1. KB Incline Bench Row 4 x 10

A2. Standing D/A Jammer press 4 x 10

 

B1. FFESS 3 x 8 r/l

B2. Weighted Ring Plank 3 x 45s

 

Cond: 10mins

2 TGU e/s

10 Slams

5 burpees

10 Jump Lunges

10 Situps

 

 

 

 

Cycle 32 Week 4

 

This new 6 week cycle see's , as per usual, a nice change up from what we have been doing during the last programme, which saw even the long term members manage to set new PR's in various lifts.

 

For most of the days, we will be implementing a “core” warmup which will allow us to work on some isolated/ stabilization muscles while also preparing us for the bigger lifts ahead.

 

The bigger lifts such as the squat, deadlift, bench etc will follow a rep scheme of 5/4/3/2 adding weight for each set.

 

The inclusion of the Front Foot Elevated Split Squat as one of our single leg strength exercises can be seen along with the re-introduction of the BB Step up.

 

As always members can expect to be challenged when it comes to overall full body strength

, stability, balance, mobility, conditioning and of course, we'll have good fum along the way.

 

Have a look for yourself to see whats in store.

 

Monday

A1. Deadlift x 5/4/3/2

A2. KB SA Push Press 3 x 8e/s

 

B1. Weighted Ring Push ups 3 x 10

B2. Tall kneeling Landmine 3 x 8 r/l

B3. DA KB Hold 3 x 45s

 

Cond:

8mins EMOTM (every min on the min)

5 pushups

10 Swings

10 Squat jumps

- Plank in remaining time after the even mins...0,2,4,6,8.

 

Tuesday

Core/Warm up :

Weighted Wall sit 2 x 60s

Farmers Carry 1 x 200m

 

A1. KB swing 3 x 20

A2. Box Jump 3 x 5

A2. S/L skater squat 3 x 6 r/l

 

B1. Pull ups/Chins 3 x 5

B2. Strict Press x 5/4/3/2

 

Cond: Circuit: 2 rounds 35/25 with 2 burpees

Box Push

Wallball

KB Swing

Ring Row

Wall sit

 

 

Wednesday

Core/ Warm up:

S/L Hip thrust (heel on) 2 x 8

F/E side plank 2 x 30s r/l

Glute bridge and squeeze 2 x 8

 

A1. Squat preference (OHS/FS/BS) 5/4/3/2

A2. SL RDL 3 x 5e/s

 

B 12/10/8/6/4/2 – 10 min cap

Strict Press

BO Row

Push up

Ring row

 

C Hills repeats

3 x short, 3 x house entrance

 

 

Thursday

 

Core/ Warm up:

Bottoms up KB Press 2 x 6 r/l

Inchworm w/ press 2 x 5

Band pullapart/pass throughs 2 x 10

 

A1. Incline Bench x 5/4/3/2

A2. (F/E) Ring Row 4 x 8

 

B1. BB Step ups 3 x 6 r/l

B2. KB BO Row 3 x 10

 

Cond: 8min Partner AMRAP

1 KB Man Maker

1 slam ball

1 Burpee

2,3,4,4,3,2,1

 

Friday

Core/ Warm up:

TGU – 3/2/1 r/l

 

A1. KB Incline Bench Row 4 x 10

A2. Standing D/A Jammer press 4 x 10

 

B1. FFESS 3 x 8 r/l

B2. Weighted Ring Plank 3 x 45s

 

Cond: 10mins

1 TGU e/s

10 Slams

5 burpees

10 Jump Lunges

10 Situps

 

 

 

Cycle 32 Week 3

 

This new 6-week cycle sees, as per usual, a nice change up from what we have been doing during the last programme, which saw even the long-term members manage to set new PR's in various lifts.

 

For most of the days, we will be implementing a “core” warmup which will allow us to work on some isolated/ stabilization muscles while also preparing us for the bigger lifts ahead.

 

The bigger lifts such as the squat, deadlift, bench etc will follow a rep scheme of 5/4/3/2 adding weight for each set.

 

The inclusion of the Front Foot Elevated Split Squat as one of our single leg strength exercises can be seen along with the re-introduction of the BB Step up.

 

As always members can expect to be challenged when it comes to overall full body strength

, stability, balance, mobility, conditioning and of course, we'll have good fun along the way.

 

Have a look for yourself to see whats in store. 😉

 

Monday

 

Core/ Warm-up:

S/L Hip thrust (heel on) 2 x 8

F/E side plank 2 x 30s r/l

Glute bridge and squeeze 2 x 8

 

A1. Squat preference (OHS/FS/BS) 5/4/3/2

A2. SL RDL 3 x 5e/s

 

B 12/10/8/6/4/2 – 10 min cap

Strict Press

BO Row

Push up

Ring row

 

C Hills repeats

1 x short, green gate, end of path past house entrance, house entrance, back to the gym.

 

Tuesday

 

Core/ Warm up:

Bottoms up KB Press 2 x 6 r/l

Inchworm w/ press 2 x 5

Band pullapart/pass throughs 2 x 10

 

A1. Incline Bench x 5/4/3/2

A2. (F/E) Ring Row 4 x 8

 

B1. BB Step ups 3 x 6 r/l

B2. KB BO Row 3 x 10

 

Cond: 8min Partner AMRAP

1 KB Man Maker

1 Burpee

2,3,4,4,3,2,1

 

Wednesday

 

A1. Deadlift x 5/4/3/2

A2. KB SA Push Press 3 x 8e/s

 

B1. Weighted Ring Push ups 3 x 10

B2. Landmine 3 x 8 r/l

B3. DA KB Hold 3 x 45s

 

Cond:

8mins EMOTM (every min on the min)

5 pushups

10 Swings

10 Squat jumps

- Plank in remaining time after the even mins...0,2,4,6,8.

 

Thursday

 

Core/Warm-up :

Weighted Wall sit 2 x 60s

Farmers Carry 1 x 200m

 

A1. KB swings 3 x 20

A2. Box Jump 3 x 5

A2. S/L skater squat 3 x 6 r/l

 

B1. Pull-ups/Chins 3 x 5

B2. Strict Press x 5/4/3/2

 

Cond: Circuit: 2 rounds 35/25 with 2 burpees

Box Push

Wallball

KB Swing

Ring Row

Wall Sit

 

Friday

Core/ Warm-up:

TGU – 3/2/1 r/l

 

A1. KB Incline Bench Row 4 x 10

A2. Standing D/A Jammer press 4 x 10

 

B1. FFESS 3 x 8 r/l

B2. Weighted Ring Plank 3 x 45s

 

Cond: 10mins

1 TGU e/s

10 Slams

5 burpees

10 Jump Lunges

10 Situps