Week 6:


In this new cycle we see many of the big lifts following a rep scheme of 2 reps EMOM for 10 mins. We will continue to work on exercises from the last cycle such as the high hang power clean while also re-introducing exercises such as the RFESS and Strict Press.


Rep ranges for some exercises may start high but will vary as the weeks progress. As alway, a good mix of bi-lateral and uni-lateral exercises will be performed along with core stability and strength work.


Have a look and set some goals!




A1. OHS/FS 2 x 5 pause, 1 x 5 no pause

A2. Side Plank 3 x 30s r/l

A3. S/L hip thrust 3 x 10 r/l


B1. KB Chest Press 3 x 12 r/l alternating

B2. Chins 3 x 5 (drop set after last set to suit)


Cond: Hill runs

3-4 rounds:

1 x short

1 x long – entrance to house




A. Deadlift 2 every 60s x 10 (approx 85% 3 RM)


B1. RFESS 3 x 8/6/4 r/l

B2. BB Strict Press 3 x 5/10/15


Cond: 6min AMRAP

KB Swing x 10

Jump Lunge x 10

Push up x 10 (or to suit)

Hanging Knee Raises x 10

-60s rest

Then 30/15 X 6 mins





A. Bench 2 every 60s x 10 (approx 90% 3RM)


B1.KB RDL 3 x 8 (tempo/pause)

B2.Ring flutters 3 x 16

B3.Plate Twist & Press 3 x 8


Cond: 2 rounds 45/15

Start with 45s wallsit




Jump Lunge

Ring Row

Finish with 45s wallsit





A. Back Squat 2 every 60s for 10min (approx 85% 3 RM)


B1. Push Press 4/3/2

B2. TGU 3/2/1

B3. Pull Up 3 x 5


Cond: 10 mins descending – start at 9

Push up

Chin/Ring Row

KB Swing

Jump Lunge r/l


Sit up




A1. High Hang Power Clean 3 x 3

A2. Box Jump 3 x 3

A3. Inchworm + push up (2) 2 x 5


B1. Rev Toe Step down to F/E reverse lunge 3 x 6 r/l

B2. Alternating Superman Plank 3 x 30s


C1. S/A KB OH Carry 2 x 3l r/l

C2. Ring Body Saw 2 x 8

C3. Ring Jacknife 2 x 8



8 min

Man-makers 1 min on/off (partner wallsits/planks 30s/30s)

Rest 60s mins

5 mins

20/10 Burpees