Week 3 Cycle 21


For this cycle, we will be implementing a double conditioning day which will rotate day week to week. This is along with one day being a bodyweight and kettlebell only day, this will be a nice change to usual barbell training and will also include some pistol squats which will be a nice way of gauging single leg strength and overall mobility development.


Conventional deadlifts will alternate with straight leg deadlifts week to week while squats will follow a rep scheme of 2/4/8/12.


As always, we have programmed a balanced training program which covers bi-lateral and uni-lateral upper and lower body movements in multiple planes of motion. Re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.


This next 6 weeks is a great opportunity for you to dial in your diet and training so set yourself some SMART (Specific, Measurable, Achievable, Realistic, Time-Based) goals, write them down, hold yourself accountable to them and it will keep you motivated.





1a RDL 4 x 8

1b Deadbugs 4 x 16

2a Strict Press 12/8/4/2

2b BO Reverse Flys 4 x 10



Start with 15 Burpees

6 Rounds:

10 Hanging Knee raises

10 KB Swings

Finish with 15 Burpees




1a BB Reverse Lunge 3 x 5 r/l

1b Ring Skullcrushers 3 x 10




even – 10 slams/ 5 chins (8 rows)

odd – 10 KB swings/ 10 push ups


2a Side Plank – side plank – elbow plank – hand plank 2 x 2mins (30s each)


Cond: 3 Rounds

10 Sit Ups

20 Jump Lunges

10 KB Clean & press each side

20 Goblet Squats






1a Pistol Squats 3 x 8

1b Floor wipers 3 x 5 r/l


2a KB Complex: 3 rounds each side


5 KB Swings

5KB Clean

5 KB Squats

5 KB Presses


3a (Feet Elevated) Ring Pushups 3 x 8

3b (Feet Elevated Ring Rows 3 x 8


Cond: Partner

50 Slams you go i go


3 Rounds: each

5 Pushups

10 lunges

15 Squats


50 Slams you go i go





1a Squat 2/4/8/12

1b Box Jump 4 x 3

2a Pullups 3 x max

2b Jammer Press 3 x 8 r/l

2c Half Landmine 3 x 8r/l


Cond: 9min Every Min on the Min:

1st – 15/20 Wallballs

2nd – 20 Jump Lunges

3rd – 10 KB Swings + 4 Burpees


10th min + = Max effort plank (2min cut off)





1a BB Pause Jump Squats 2 x 5

1b Rebound Squat Jumps 2 x 5

2a Push Press 4 x 3

2b Chins 4 x 5

3a BB Good Morning 3 x 5

3b KB Swing 3 x 10




Plate GTOH

Sit Ups

Ring Rows