Cycle 22 Week 5


Within this new cycle, big lifts (squat, deadlift) will comprise of 4 working sets. 3 sets of a heavy 3 reps, finishing with a final set of max effort reps at Bodyweight for those able or 3/4 BW.


Structure of some classes will differ with a couple of days including 2 conditioning pieces and one day with a longer conditioning ;-).


Certain lifts such as the Push press and BO row will comprise of 4 working sets. Push press will follow 3 sets of a heavy 3 with a final set at a weight allowing the individual to perform 10+. Bent over row will follow a similar structure with the first 3 sets set at 8 reps and a final high rep set at a weight allowing for 15+ reps.


Certain exercises which may not have been in the last cycle include Front squat, BB Step-up, as well as weighted plate push ups.





A1. Back Squat x 3/3/3/(BW) max

A2. Banded KB Swing 3 x 12


Cond: 8 mins 30/30




Cond: Tabata x 6 rounds

KB Rev Lunge

Plate GTOH

Ring chest flys




A1. Weighted Plate (Ring) Push up 4 x 10

A2. Weighted Pull up (ring/bar) 4 x 6/max


B1. S/L BB RDL 3 x 6 r/l

B2. SA OH KB Press 3 x 10 r/l


C1. Hollow hold + leg raise 2 x 20s + 10

C2. Superman hold + dynamics 2 x 20s + 10


Cond: 20-16-12-8-4

Jump Lunge

Ring Row

S/A KB Thruster x 5 r/l (each round)



Cond: 8 mins

TGU x 1 r/l

Slams x 10

Sit up x 10


i. Front Squat 4 x 6

ii. Hanging leg raises 4 x 10


8 Hills – alternate between

4 x short

4 x house entrance




A1. Deadlift 3/3/3/ (BW) +

A2. Pause Box jump 3 x 4


B1. Hip Thrust 2 x 15

B2. Russian Twist & Press 2 x 10


Cond: 15 mins


5 min


Slams x 8 each

Wallball x 8 each


rest 2 mins



even – 10 KB swings / 8 Rows (5 Chins)

odd –20 jump lunges/ 8 push ups – finish time in pushup plank





A1. Push Press x 3/3/3/ 10+


B1. BB Step up 3 x 6 r/l


C1. Underhand BO Row x 8/8/8/15+


Cond: 5 rounds

KB Thruster x 30s

Burpee x 30s

Rest x 60s