Week 1:

This new cycle will be a 5 week cycle before re-testing the week before Christmas week. We will be continuing to work on total body strength with lifts such as the squat and deadlift. For one session each week you will have the option of either completing a back squat or deadlift to allow for members to work on the movement which suits them best.

Rep Schemes for the big compound lifts will follow the rep scheme of 5/3/1. Meaning, set 1 will be a heavy 5 reps, set 2 a heavy 3 and for the final set we will use a weight calculated at 90% of your 1RM. For this final working set you will perform as many reps as you can with good form. Good form will be stressed as always especially for this final set.

Along with maintaining accessory movements to complement all lifts we will be introducing a specific mobility piece to be completed during your recovery between sets. This will further allow for and contribute to the promotion of good movement patterns and in turn, better performance.

Needless to say we will be keeping well on top of pushing, pulling and core strength!




1a Back squat 3 x 5/3/1+ (90% 1 RM)

1b S/L RDL 3 x 6 r/l

1c Couch Stretch 2 x 60s r/l

2a Pull up 3 x 8

2b S/A carry 3 x 2L r/l




20 Bear Crawls – complete these first

Then 3 Rounds:

20 Slams – you go I go

20 Burpees – you go I go



1a Push Press 3 x 5/3/1+ (90% 1 RM)

1b S/A KB Row 3 x 10 r/l

1c Banded Lat stretch 2 x 60s r/l

2a Walking KB Lunge 3 x 20 steps

2b Elbow Plank Shoulder Taps 3 x 20

2c Russian twist 3 x 20



Buy in with 150 Skips

5 Rounds:

15 Wallballs

2 TGU r/l

Buy out with 150 skips




1a Deadlift 3 x 5/3/1+ (90% 1 RM)

1b Hollow hold + leg raises 3 x 20-30s + 10

1c Banded Chest 2 x 60s r/l

2a Ring Dips/Ring Push-ups 3 x 10

2b KB Swing 3 x 20


Cond: 3 Rounds

5 Burpees

10 Box Jumps

20 Wallballs

30 KB Swings




1a Floor Press 3 x 5/3/1+ (90% 1 RM)

1b Banded pull aparts 3 x 15

1c Banded hamstring 2 x 60s r/l

2a BB Reverse Lunge 3 x 6 r/l

2b Reverse crunches 3 x 15

2c Side Plank crunch 3 x 10 r/l



KB Complex – 5 Rounds

5 Sumo High Pulls

5 Push Press

5 Front Squat

10 Box Jumps




1a Squat/Deadlift 3 x 5/3/1+ (90% 1 RM)

1b KB Squat jump 3 x 5

1c 1/2 kneeling groin hold 2 x 60s r/l

2a Chins 3 x 10

2b 1/2 kneeling KB Press 3 x 10 r/l



2min AMRAP Slamballs

1min rest

2min AMRAP Squat Jumps

1min rest

2min AMRAP Pushups

1min Rest

2min AMRAP Situps