Week 3

For our first training cycle of the year we will be continuing to work on total body strength with lifts such as the squat/ deadlift but also incorporating variations of these lifts (tempo/ pause etc) to help burst through some plateaus.

Rep ranges for the big lifts will remain at 5 reps in order to promote great strength gains but with added hypertrophy also. The final set of 3 will be a max effort with members striving to get as many reps as they can with the same weight on the bar. Even if you manage one extra rep on the last set, this will contribute towards greater improvements in strength.

Upper body and accessory exercises will be incorporated using higher rep ranges with the view of gaining some lean muscle mass and developing a strong, robust and resilient body.

We will be utilising the hang clean as a more powerful movement also improving on peoples technique in this lift as well as body awareness.

As always equipment such as olympic rings, kettlebells, slam balls etc will all be incorporated into both strength and conditioning elements of each class.

We will be continuing to incorporate effective mobility strategies into the workouts. These exercises will take place in the form of active recovery.



1a Squat 3 x 5/5/5+ 85% 1RM

1b KB RDL 3 x 8

1c Pigeon Stretch 2 x 45s

2a Strict Press 3 x 10

2b Bent Over Row 3 x 20



20 BB Thrusters

20 Box Jumps

20 Sit Ups

15 BB Thrusters

15 Box Jumps

15 Sit Ups

10 BB Thrusters

10 Box Jumps

10 Sit Ups



1a Hang Clean - build to 3/5RM

2a Floor Press 3 x 10

2b Negative Chins 3 x 6

3a Ring Plank 2 x 60 s

3b KB Swing 2 x 20

3c Reverse crunch to deadbug 2 x 10


Cond: Partner

20 Bear Crawls – complete these first

Then 4 Rounds:

10 Slams – you go i go

10 Ring Rows – each






1a Deadlift 3 x 5/5/5+ 85% 1 RM

1b KB Jump squat 3 x 5

1c Couch Stretch 2 x 45s


Cond: 20min Every Min on the Min:

1st – 10/15 Wallballs

2nd – 20 Jump Lunges

3rd – 10 KB Swings + 4 Burpees



1a Push Press 3 x 5/5/5+ 85% 1 RM

1b SA KB Rows 3 x 8 r/l

2a Front Racked Split Squats 3 x 5r/l

2b T-Pushup 3 x 10

3a Banded Pallof hold 1 x 30s r/l

3b (weighted) Bird dog 1 x 20

3c Sit up & Twist 1 x 20



50 Goblet Lunges (use same weight as will swing)

40 Kettlebell Swings
30 Ring Rows/10 Chins

20 Burpees

10 Elbow-Hand Plank



1a Deadlifts from blocks/Front Squat 3 x 5/5/5

1b Ring Plank w/mountain climbers 3 x 20

1c Glute Stretch 2 x 45 s r/l

2a Dips 3 x 10

2b Hanging knee raise 3 x 8 + 10s hold

2c KB Twist + Press 3 x 8

3a Farmers Carry 1 x max


Cond: EMOTM 10

Even mins – 10 Wallballs + 10 Hanging Knee Raises

Odd mins – Skipping