Cycle 37 Week 5


Brand new 6 weeks ahead and this time it comes with a new timetable!


What this means is that on Mon there will be a 30min core & mobility class at 530pm followed by a 30min HIIT (high intensity interval training) style class at 6pm, whereas, on Wed they will be at 430pm & 5pm respectively.

On Tuesday and Thurs our 530pm and 615pm (previously 630pm) class will now be 45min sessions with 2 shorter style conditioning pieces to start and finish each session.

On Fri, our 530pm class will nw be a standalone HIIT class.


Big compound lifts will follow the structure of 8-6-4-2-1, it is important however that each of these reps is a training rep with good form and not a rep max every time.


We feel this program covers and caters for everything we are looking to improve upon and will also allow people a new variety of classes that will hopefully keep training fresh and stimulating.


Any questions about it all, just fire away.



Power Circuit: 3 Rounds

BB Squat Jumps x 5

Box Jump x 3

KB Swings x 10


1a Back Squat 8-6-4-2-1 (no fails on 1’s)

1b Standing Alt KB OH Press 3 x 8e/s

2a Double KB SL RDL 3 x 5e/s

2b Pullups 3 x BW max


Circuit: 45/15


Jump lunge

Powerbag Burpee -Clean

Ring plank


Runs: start on min 6

2-3 x Hill runs



Cond 1: 6min warm-up

3 Inchworms

6 Squat -Stands

6 Curtsy to lateral lunge e/s

6 Burpees


1a Bench Press 8-6-4-2-1 (no fails on 1’s)

1b Feet Elevated Ring Chins 3 x 10

(1c KB Reverse Lunges 3 x 8e/s)

2a Turkish Get Up 3 x 2e/s

2b Banded Pullaparts 3 x 15


Cond 2:

20s/20s, 30s/30s, 30s/30s, 20s/20s

Bear crawls



4 Burpees

6late GTOH

8 Plate Lunges



Core: 2 rounds

Pallof twist x 10e/s

Hollow Hold x 30s

Tempo Ring Jacknifes x 10


1a Hang Clean – build to heavy 3 – 5sets total

2a Deadlift 8-6-4-2-1 (no fails on 1’s)

2b Dips 3 x 10

2c KB BO Rows 3 x 10


Cond: 10 mins descending ladder from 10

10 SA KB Thruster right & left

10 Sit

10 Jump Lunge r/l

Then 9,8,7 and so on.......



Cond 1:

2min Tabata – Slams

2min Tabata – Wallballs


1a Pullups 3 x 5

1b Strict Press 3 x 5

2a Chins 3 x 3

2b Push Press 3 x 3

3a BB RFESS 3 x 5e/s

3b Ring Rollouts 3 x 8


Cond 2:

6min Tabata – Alternating between Slams & Wallballs



1a OHS/FS 3 x 8

1b BB RDL 3 x 8

1c Ring Flutters 3 x 8


Upper Body Circuit – 10mins:

SA KB Chest Press x 10e/s

Ring Rows x 10

Bicep curls x 10

Skullcrushers x 10


Cond: 10mins - Start at 5, +1 every round


KB Swing