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 8

A2 KB Snatch 4 x 6 r/l

B1 KB Chest Flys 3 x 8

B2 Push Up Hold 3 x 10 – 15s

B3 SA KB Row 3 x 8 r/l


Cond: KB Complex – 6/5/4/3/2



BO Row

Push Press


Jump Squats

+ 50 Skips after each Round




A1 Bent Over BB Row 4 x 10

A2 Standing Alternating KB Press 4 x 8 r/l

A3 Side Plank Partner Band Pulls 4 x 20 – 30s r/l

B1 SA OH KB Split Squat 3 x 6


Cond: 4 Rounds


5 Box Jumps

10 Wallballs

60s Rest




A1 Behind the Neck Push Press 4 x 10

A2 Pullups 4 x max

A3 Farmers Carry Hold 4 x 30s

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



Cond: 8 AMRAP

5 Hanging Knee Raises

8 Spiderman Planks

10 KB Swings

15 Squats




A1 Deadlifts 4 x 8

A2 Pistol progressions 4 x 5

B1 Upright Row 3 x 8

B2 L sit Progressions 3 x 20s

B3 KB Good Mornings 3 x 8




KB Thrusters