Week 1 - Cycle 15


For the following 6 weeks we are going to be trying to further develop our strength levels by implementing a rep scheme of 3/3/3 @90% 3RM + drop set of 10 for all main lifts. This will hopefully result in everyone improving the 3RM scores achieved during the test week just gone.


2 days during the week will be more focused on building upper body strength by utilizing a 10min upper body circuit. We will be keeping these upper body circuits the same over the 6 weeks, meaning you will be able to gauge strength improvements by the number of rounds and reps you are able to complete.


We will also be including 2 days with longer conditioning pieces along with running hills at least once a week to help improve people’s cardiovascular fitness


As always we will be working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc throughout our programming.




1a Floor Press 3 x 3 @90% 3RM + drop set of 10

1b Chins 3 x 5 with 5s pause at top

2a Landmines 3 x 16

2b Ring Jacknifes 3 x 10 – slow


Cond: Cycle through 15 Rounds – 30s on/30s off

Slam Ball


Jump Lunges




1a Squat 3 x 3 @90% 3RM + drop set of 10

1b SL RDL 3 x 8


Upper Body Circuit – 10mins:

Pushups x 10

Ring Rows x 10

Bicep curls x 10

SA Split Stance OH Press x 10 r/l

Band Pullaparts x 10



6 Hill runs – alternate between 1 x short, 1 x long




1a Strict Press 3 x 3 @90% 3RM + drop set of 10

1b Negative Pull ups 3 x 6


2a Weighted Planks 3 x 30s

2b Side Planks on hands 3 x 30s r/l


Cond: 12 AMRAP

10 OH Plate Lunge

10 Plate GTOH

10 Plate Squats

5 Burpees onto plate




1a Deadlift 3 x 3 @90% 3RM + drop set of 10

1b KB Swing 3 x 15


Upper Body Circuit – 10mins:

Ring Chest Flys x 10

BO Row x 10

Banded Front Raises x 10

SA KB Row x 10 r/l



50 Wallballs

40 Hanging knee raises

30 Pushups

20 KB Clean & Press – right & left

10 Burpees




A1. BB Forward Lunge 3 x 10 r/l

A2. Plate Chop 3 x 8 r/l


B1. Push Press 3 x 3 @ 90% 3 RM + drop set of 10

B2. Supermans 3 x 12


Cond: Circuit 50/10

Ring Mountain Climbers

Ring Plank


Jump Squats

Elbow-Hand Plank


Ladder Walk


Bar Hang