Week 1: First 6 week cycle of 2016!

For our first training cycle of the year we will be continuing to work on total body strength with lifts such as the squat/ deadlift but also incorporating variations of these lifts (tempo/ pause etc) to help burst through some plateaus.

Rep ranges for the big lifts will remain at 5 reps in order to promote great strength gains but with added hypertrophy also. The final set of 3 will be a max effort with members striving to get as many reps as they can with the same weight on the bar. Even if you manage one extra rep on the last set, this will contribute towards greater improvements in strength.

Upper body and accessory exercises will be incorporated using higher rep ranges with the view of gaining some lean muscle mass and developing a strong, robust and resilient body.

We will be utilising the hang clean as a more powerful movement also improving on peoples technique in this lift as well as body awareness.

As always equipment such as olympic rings, kettlebells, slam balls etc will all be incorporated into both strength and conditioning elements of each class.

We will be continuing to incorporate effective mobility strategies into the workouts. These exercises will take place in the form of active recovery.


1a Squat 3 x 5/5/5+ 85% 1RM

1b SL RDL 3 x 8 r/l

1c Pigeon Stretch 2 x 45s

2a Strict Press 3 x 10

2b Bent Over Row 3 x 20


10min AMRAP – Partner

20 Box Jumps – you go i go

10 Slams – you go i go

5 burpees – each



1a Hang Clean - build to 5RM

2a Floor Press 3 x 10

2b Chins 2 x 5/ 1 x max

3a Weighted Hanging Knee Raise 2 x 10

3b Ring Glute Bridge 2 x 10

3c Weighted V-Ups 2 x 15


4min AMRAP

30 Skips

5 KB Clean & Press right

5 KB Clean & press left

2min rest

4min AMRAP

30 skips

20 Jump Lunges

10 pushups



1a Deadlift 3 x 5/5/5+ 85% 1 RM

1b Plate Loaded Jump 3 x 5

1c Couch Stretch 2 x 45s

2a Dips 3 x 10

2b Inchworm 3 x 5

2c KB Swing 3 x 20

3a Farmers Carry 1 x max

Cond: for time

50 BB Thrusters (20/15kg)

50 Sit Ups

50 Pushups

50 Knee – Elbow/Hanging Knee raises



1a Push Press 3 x 5/5/5+ 85% 1 RM

1b Negative Pull ups 3 x 6

2a BB Forward Lunge 3 x 6 r/l

2b Tempo push-ups 3 x 10

3a Plate around the worlds 2 x 6 r/l

3b Plate Good mornings 2 x 10

3c Plate Chop 2 x 8 r/l


Circuit 40s on / 20s off

Ring Row

Ring Plank




Bar Hang

Ladder walk




1a Tempo Squat/ Sumo Deadlift 3 x 5/5/5+ 85% 1 RM

1b Standing Ring Fallout 3 x 8

1c Glute Stretch 2 x 45 s r/l

2a Split Stance Jammer Press 3 x 8 r/l

2b Landmine 3 x 6 r/l


150 Skips

16-14-12....2 KB Swings

2-4-6..... 16 Jump Squats

150 Skips