Happy New Year to all!

This week we will be a general training week before beginning a new 6 week cycle next week (starting monday 9th). This week is concentrated on getting people back moving and feeling good again after the Christmas break.

See everyone up the gym!

Tuesday S&C

A1. Squat 3 x 5/10/20

A2. Chins 3 x 3/6/max

B1. Tempo Hanging Knee Raises 3 x 5 – 5s lower

B2. Knees to Elbow 3 x 10

B3. Spiderman Plank 3 x 16


Start with 2min partner slams

Tabata 20s on/10s off

Alternate between jump lunges & pushups

Finish with 2min partner slams

Wednesday S&C

1a BB Bent Over Row 3 x 15

1b Ring Pushups ( Feet Elevated if able) 3 x 8

2a KB Complex: 3 x 5 KB Clean + 5 KB Press + 5 KB Squats

3a Floor wipers 3 x 6 r/l

3b Ring Plank 2 x 45s

3c Side Plank 2 x 45s r/l

Cond:10mins AMRAP

30 BW squats
20 KB Swings

10 Plate GTOH
5 Dips/Pushups

Thurs S&C

A1. Deadlift 3 x 4

A2. Box Jump 3 x 4

B1. Jammer Rev lunge + Press 3 x 8 r/l

B2. Pull ups 3 x max

Cond: 40/20


Sit up



KB swing

Fri S&C

A1. Push Press 8/6/4/2

A2. Frog Bridge 4 x 10

A3. Side Luying Clam 4 x 8 r/l

B1. FR KB Step up 3 x 6 r/l

B2. Ring Dips/Push ups 3 x 10

Cond: 4 x 90s rounds

30s burpee

60s skip

30s rest