Over the next 6 weeks we will be focusing more on upper body push and pulling strength. This will be in conjunction with introducing more powerful movements including the hang clean and split jerk. We will continue to work on our squat, introducing the front squat, as well as maintenance of single leg strength.


“Stronger people are harder to kill”




Supplementary: 30 reps of the chosen exercise per session, before, during or after


Mon – Good mornings

Tues – Leg Lowers

Wed – Bird dogs

Thurs – Glute bridges

Fri – Back Raises



Lat stretch – banded stretch, lx ball on side of armpit

Ask how to perform


Strength and stability:

If you haven’t a strict pullup yet, try to accumulate at least 20 ring rows/banded pull-ups.

If you haven’t a strict pushup yet, try to accumulate at least 20 box pushups per session.




A1. Pull-ups 4 x 8

A2. KB Chest Flys 4 x 8

A3. Rev Hypers 4 x 12


B1. Bear Complex 4 x 3



Partner workout – every min everyone has to do one burpee


25 Bear Crawls

75 Ring Rows/30 Pullups

100 Squats




A1. Squat 4 x 4

A2. Partner Ball Sit-ups 4 x 10


B1. BS 20RM


C1. SA Bent over row 3 x 8

C2. Dip/Ring Push-up 3 x 8


Cond: 90s rounds

8/12 Spiderman Planks

8/12 Wallballs

Increase reps by 2 per round until you can’t finish in the 90s time period




A1. Strict Press 4 x 6

A2. Ring Rollout 4 x 8


B1. 2 rounds:

20/30s Chin hold

20/30s Dip hold

20/30s superman hold


C1. Hip Thrust 3 x 6

C2. Box Jump 3 x 3


Cond: 4 Rounds

5 Box Over Burpees

10 KB Thrusters

20 KB Swings





A1. BB Step-ups 4 x 6

A2. Hanging knee raises 4 x 10


B1. KB Man makers 3 x 5


C1. Hang clean 5 x 5



10 Minute AMRAP:
40 Walking Lunges
20 Skips
10 Push-ups
5 Chins / 10 Ring Rows




A1. Chins 4 x 5

A2. Lat Raises 4 x 12

A3. Fire hydrants 4 x 12 r/l


B1. BS 3 x 10




Ladder Walk

Goblet Squat

Sit Ups

KB Push Pulls

Ring Plank