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Workouts March 2nd - March 7th
admin March 1, 2015 No Comments

Workouts March 2nd – March 7th


For the next 6 week training period we will be alternating week by week between higher-volume training – higher reps, to lower volume training – heavier weights. The idea is that by alternating the emphasis every week, you prevent the body from stagnating and falling into a rut. The stimulus changes, so you keep progress going longer.


Also, there will be a focus on progressing people’s proficiency with the Kettlebells.


This will be in conjunction with trying to develop better body awareness and control through the implementation of a gymnastics and bodyweight movement training day on a Wed. Handstand training, Olympic rings training and general messing about with movement will be on the cards while trying to progress bodyweight pushing and pulling strength.





A1 Squat 4 x 10

A2 Eccentric loaded squat jumps 4 x 5

B1 Jammer press 3 x 8

B2 Pull-up 3 x max (8 if banded)



Partner workout – every min everyone has to do 2 burpees


25 Bear Crawls

75 Ring Rows/30 Pullups

100 Squats




A1 Bent Over BB Row 4 x 11

A2 Ring fly 4 x 8

A3 Alternating Deadbug 4 x 20

B1 SA OH KB Split Squat 3 x 6




KB Swings

KB Thrusters

Sit Ups

50 Skips after each round





- 10min Turkish Get Up Warm –up

- Movement training

- Ring Work

- 10min Handstand Work



75 Pushups

75 Rows/30 Pullups

10 Jump Lunges every time you break!!




A1 Behind the Neck Push Press 4 x 11

A2 Feet elevated Ring row (weighted) 4 x 8

A3 Plate chop 4 x 8 r/l

B1 Plate/BB OH Lunge/OH Squat 3 x 8



3mins – Burpee Wallballs, after every 10 do a backward and forward bear crawl.

45s on/15s off:

Plank Walkouts

Wallball Russian Twist Throws

Ring Rows

2mins – Burpee Wallballs, after every 10 do a backward and forward bear crawl




A1 Deadlifts 4 x 10

A2 Pistol progressions 4 x 8

B1 KB Sumo High pull 3 x 10

B2 L sit Progressions 3 x 20s

B3 Double KB OH carry 3 x 2l



BB Complex – 4 Rounds

6 BO Rows

1 Hang Clean

6 Push Press

6 Squat Jumps

15 KB Swings