Week 5

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+

1b SL RDL 3 x 8

1c Pigeon Stretch 2 x 45s

2a Strict Press 3 x 10

2b Bent Over Row 3 x 20



2min Tabata – KB Swing

1min Rest

2min Tabata – Wallballs

1min Rest

4min Tabata – Alternating between KB Swings & Wallballs



1a Hang Clean - build to 5RM

2a Floor Press 3 x 10

2b Feet Elevated Ring Chins 3 x 10

3a Turkish Get Up 3 x 2r/l

3b Banded Face Pulls 3 x 15


Cond: 10 min AMRAP

SA KB Clean & press right & left

8 Squats

8 Squat Jumps

- Plus 1 Clean & Press every round



1a Deadlift 3 x 5/5/5+

1b Box Jump 3 x 4

1c Couch Stretch 2 x 45s

2a Dips 3 x 10

2b Pallof twist 3 x 12 r/l

3a Farmers Carry 1 x max

Cond: Circuit 45/15

Ring Mountain Climbers

Ring Plank


Ladder Walk



Elbow-Hand Plank

Bar Hang

Jump Squat



1a Push Press 3 x 5/5/5+

1b Neg pullups 3 x 6

2a FR KB Rev Lunge 3 x 6 r/l

2b Tempo Push ups 3 x 10 (3 sec lower)

3a Spidey Plank 2 x 6 r/l

3b Plate Chop 2 x 8 r/l




4 x 90s Rounds – 60s rest between rounds

10 Plate GTOH

10 Plate OH Lunge

10 Plate GTOH

- finish remaining time with burpees



1a Squat/ Deadlift 3 x 10

1b S/A KB Sit-up 3 x 6 r/l

1c Glute Stretch 2 x 45 s r/l

2a Split Stance S/A KB Press 3 x 8 r/l

2b KB sumo high Pull 3 x 10


Cond: 10 min AMRAP
50 skips
30 KB Swings
20 BW Squats
10 Dips/Pushups