First week of our next 6 week training cycle, for the coming weeks we will be focusing on single leg strength which will help us in improving stability and mobility when it comes to performing the big bilateral movements like squats and deadlifts which we will still be incorporating too so dont worry!

Stronger people are harder to kill

Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.



Check the board for your individually prescribed supplementary exercises along with the exercises that are prescrined for everyone.

Ask how to perform if unsure of any.

Stretch of the month – Couch box stretch, start with 1min each leg building to 2 mins each leg by months end

Exercise of the Month – Resistance Band Overhead squat 30reps

August Skill – Skipping, try and get in 5mins early to get comfortable with the rope



Overhead shoulder work – lx ball on side of armpit, banded distractions

Ask how to perform

Strength and stability:

Single Arm KB Rows 4x10reps

Press-ups (raised) 4x10reps

Banded crab walks 2 lengths of unit

Supemans 50 reps




A1 Bulgarian Split Squats 4 x 6 r/l

A2 Landmines 4 x 16

B1 BB Jump Squats 4 x 8 - 50 % of last weeks Back Squat

B2 Side Plank crunch 4 x10 r/l



KB Renegade Man Makers 10/8/6/4/2

Burpees 2/4/6/8/10

1 hill run to finish




A1 Strict OH Press 4 x 6 r/l

A2 Bent Over Reverse Fly 4 x 8

A3 Ring Row 4 x 8

B1 Back Squat/Front Squat 3 x 5

B2 Single Arm KB Chest Press 3 x 8 r/l



5 pullups - 10 Pushups - 15 Air Squats x 4

+ 100 Skips

5 pullups - 10 Pushups - 15 Air Squats x 4




A1 OH Lunge 4 x 6

A2 Banded Plank Row 4 x 8 r/l

B1 KB Swing 3 x 10

B2 Box Jump 3 x 6

B3 Hanging Knee Raises 3 x10







A1 Pullups 4 x max

A2 Ring Flys 4 x 8

A3 Pushups 4 x 8

B1 Romanian Deadlift 3 x 5

B2 Single Arm KB Row 3 x 8 r/l


Cond: 8min AMRAP

5 Single leg Squats r/l

15 Wallballs

5 Plate Chops r/l




A1 Step ups 4 x 6 r/l

A2 Weighted Plank 4 x 30s

B1 Ring Dips 10/8/6/4/2

B2 Chins 10/8/6/4/2



Prowler Time!!!!!!!




Missed Lift/ Technique Work

Team Workout