Second 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 Single Arm Suitcase Carries 4 x 2 lengths r/l

B1 Pause Jump Squats 3 x 6 (3sec pause)

B2 Weighted Russian twists 3 x 20


Cond: 5 Rounds

5 KB High Pulls

5 KB Front Squats

5 KB Push Press

50 Jump Lunges Cashout




A1 Strict OH Press 4 x 6

A2 Single arm Ring Row 4 x 8 r/l

A3 Lat Raises 4 x 10

B1 Back Squat/Front Squat 3 x 5

B2 Half Kneeling Jammer Press 3 x 10 r/l



5 Chin Ups at the start of every round

KB Swings 15/12/10/12/15

Box Jumps 15/12/10/12/15




A1 OH/ Back Lunge 4 x 6 r/l

A2 Elbow Plank Rotations 4 x 8 r/l

B1 KB Clean and Jerk 3 x 5 r/l

B2 Ring/Bar Hanging Knee Raises

B3 Cossack Squat 3 x 6 r/l







A1 Pullups 4 x max

A2 KB Pressups 4 x 10

A3 KB Chest Flys 4 x 10

B1 Romanian Deadlift 3 x 5

B2 KB Pulls 3 x 16


Cond: BB Complex

6 reps of each with strict 90sec rest between rounds

Romanina Deadlifts

Bent Over Rows


Back Lunges




This day will have the conditioning element as a weekly challenge over the remainder of this 6 week period. If you cannot make it on a Friday to complete it then try fit it in another day of the week and give one of the coaches your time.

A1 Step Ups 4 x 6 r/l

A2 Spiderman Plank 4 x 8 r/l

Cond: Weekly Challenge

Ring Rows 20-15-10 Box over burpees - 10

Goblet squats 20-15-10 Box over burpees -10


C1 Single Arm Sit Ups 3 x 6 r/l

C2 Straight leg Crunch 3 x 15

C3 Lying Supermans 3 x 20




Missed Lift/Technique Work