Week 1

This new 6 week cycle we are going to re-incorporate the turkish get up, increase single leg work and work on improving the power clean.

We will introduce a 20 RM back squat programme in which members will try to increase the weight of their 20 rep back squat by performing 2 sessions each week, for one single set, and increase the weight by 2.5 kg each session.

For one session of the week we will be doing 2 higher intensity pieces with the following day being more strength focused. One day will be focused towards improving Kettlebell work.

As always, re-hab/ prehab strategies will be employed for all members, those recuperating from injury in particular.

Monday

i Turkish Get Up 3 x 2 r/l

A1. BB Rev Lunge 3 x 6

A2. Chins 3 x 6

B1. BB BO Row 3 x 10

B2. Ring Dips/ Tempo push ups + max hold 3 x 10

Cond:

1 Hill run

3 rounds: 5 Pullups/Ring Rows – 10pushups – 15 squats

1 Hill run

3 rounds: 5 Pullups/Ring Rows – 10pushups – 15 squats

1 Hill run

Tuesday

i 20 Rep Back Squat @ approx 60% 3RM

A1. Push Press 3 x 6

A2. KB Deadbug 3 x 20

B1. Power Clean – 3 every 90s for 6 rounds

C1. Curls 1 x max

C2. Skull-crushers 1 x max

Cond: 20-16-12

SA KB Thrusters

SitUps

Pushups

Jump Lunges

Wednesday

A1. Sumo Deadlift 3 x 6

A2. Plank rotations 3 x 8 r/l

A3. S/A KB Hold 3 x 30s r/l

Cond:

40 Wallballs

30 KB Swings

20 Plate GTOH

10 Hanging Knee raises

5 Burpees

Repeat in reverse order

Plus circuit 40/20

Ring Mountain Climbers

Ring Plank

Lunges

Slams

Plank Walkouts

Bar Hang

Jump Squat

Thursday

i 20 Rep Back Squat @ approx 60% 3RM (add 2.5 kg from last effort)

A1. KB Snatch 3 x 6 r/l

A2. Ring Pull ups / Rows 3 x Close to max but no fail

B1. KB Clean + S/A Press 3 x 6

B2. Spiderman Plank 3 x 6 r/l

C1. KB Swing 3 x 15

C2. Inchworm 3 x 5

Upper body/core circuit: 10 mins

• SA KB Chest Press x 10 r/l

• Ring Body Saw x 10

• Landmine x 10 total

• Lat Raises x 10

Friday

A1. FR Walking KB Lunge 3 x 2 L

A2. Plate Jump Squats 3 x 5

B1. Strict Press 3 x 6

B2. Band Pullaparts 3 x 15

B3. Foam Roller Glute Bridge + Squeeze 3 x 10 + 4 sec

Cond:

3min AMRAP

4 Pushups

6 Box Jumps

8 Sit Ups

2min Rest

2min AMRAP

1min Rest

1min AMRAP

30s Rest

30s AMRAP