Week 3 Cycle 27


The first week of our new cycle commences on Monday Nov 20th and it sees the inclusion of a BB Complex as a strength piece where people will try to increase the weight used over the 6 week cycle. We will be keeping a slightly longer 15 minute conditioning piece with continued work on the Turkish Get-Up whilst under a cardio response.


Deadlift will be trained using the 2 reps every minute on the minute (EMOM) approach while we will be back squatting on the 50 rep day. On this day members will have a certain amount of exercises to perform 50 repititions of. These reps can be broken up however the individual wants.


Single leg strength exercises which we havent seen in a while such as the single leg squat as well as the split stance barbell RDL will be included to continue working on lower body strength and stability.


Of course, upper body push and pull exercises will be worked on throughout the cycle along with effective core training. Looking forward to the pre-Christmas training cycle.




A. BB Complex: 4 sets

Push Press x 5

Rev Lunge x 8

Back Squat x 8


B. 15 min:

TGU x 2 r/l

GTOH x 15

Squats x 15

Sit Ups x 15

Ring Row x 15

Burpees x 8


Wall sit from min 7-8 then return to current round




A Deadlift – 2 reps EMOM x 6 min


B1. Plate Deadbugs 2 x 16

B2. Side Hand Plank 2 x 30s r/l

B3. Pushup Plank Walkouts 2 x 8


C1. Ring Dips/ Push ups 3 x 10

C2. Pull ups 3 x max


Cond: Circuit 50s/10s – 2 Rounds


KB PuPu or just Pulls


Bear Crawl




A1. Back Squat 3 x 3

A2. KB Squat Jump 3 x 5


Complete 50 reps:

BB Push Press

KB Swing

Push ups

Jump Lunge



Ring Rows




A1. RFESS 3 x 15/10/5 r/l


B1. Floor Press 3 x 6

B2. Ring Push up 3 x 10

B3. Push up plank 3 x 60s


C1. BB BO Row 3 x 10

C2. Ring Row 3 x 10

C2. Pullaparts 3 x 15


Cond 8 mins:

Tabata: stay for 4 rounds


Hanging knee raises


Sit up




A1. S/L Squat from box 3 x 6 r/l

A2. Jammer Push Press 3 x 10 r/l

A3. Landmine 3 x 8 r/l


B1. Split Stance BB RDL 3 x 6 r/l

B2. Banded KB Swing 3 x 15


Cond: 90s rounds

8 Ring Rows/4 Chins

8 burpee

Increase reps by 2 per round (1 for chins) until you can’t finish in the 90s time period