Week 5 of 6 week training cycle where our strength work will be following a linear progression. In other words, reps will be staying at 5/8 for the duration of the 6 weeks and you will be trying to add a little bit of weight every week where possible. Myself and Colin will decide whether you will be doing the 5/8 reps depending on your level, training history and goals.

This will be in conjunction with still trying to keep on top of the progressions a lot of people have made in their bodyweight/gymnastic training and overall movement.

We will also be programming longer conditioning workouts on the Tues & Thurs classes along with trying to get outdoors as much as possible on Fridays especially (prowler/sleds/sprints etc).

Mon

S&C

A1 Back squat 4 x 5/8

A2 KB RDL 4 x 8

A3 Side plank & press 4 x 6 r/l

B1 Strict Press 3 x 5/8

B2 Rope pull to stand 3 x 6

Cond:

10-1 or 10mins

Burpees

KB Clean & Jerk r/l

Ring Rows/Chins

Tuesday

S&C

A1 Floor Press 4 x 5/8

A2 Chin 4 x max/5

A3 Double KB Swing 4 x 10

B1 Leg raises into wipers 3 x 15/10 r/l

Cond: 15min AMRAP

Partner A:

500m run

Partner B: Rounds of below until partner returns

10 Pushups

10 Jump Lunges

10 Slams

Wed

S&C

A1 Split Squats 4 x 5/8

A2 Split stance jammer press 4 x 8 r/l

Bodyweight circuit:

B1 Inchworm + press 3 x 6

B2 Ring assisted pistol 3 x 6 r/l

B3 Handstand hold/ ring plank 3 x 30s

B4 Rotating slams 3 x 5 r/l

Cond:

3min AMRAP

4 KB Thrusters

8 Situps

Bear Crawl to Wall

8 Wallballs

Bear Crawl Back to KBs

2min Rest

2min AMRAP

1Min Rest

1min AMRAP

30s Rest

30S AMRAP

Thursday

S&C

A1 Pullup 4 x 5/8

A2 Push ups 4 x 10

A3 KB get ups 4 x 5 r/l

B1 Rope twist 2 x 20

B2 Spidey Plank 2 x 10

Cond:

Circuit

Ropes

MB Pick and toss

Ladder Walk

KB Get Ups

Jacknife

Ring Plank

Fri

S&C

A1 Deadlift 4 x 5/8

A2 Ring fly to curls to tri extensions 4 x 8/8/8

B1 Pause Front Squats 3 x 5/8

Cond: sled/sprint/prowler

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