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 4

A2 KB Swing 4 x 10

A3 KB Chest Press 4 x 10

B1 Ring Body Saws 2 x 15

B2 Side Plank Crunch 2 x 15 r/l



10 min AMRAP:
10 step unweighted Forward Lunge
10 Wallballs
10 step unweighted Reverse Lunge
10 Burpees

30 Skips




A1 Bent-Over BB Row 4 x 7

A2 OH SA KB Split Squat 4 x 6

A3 Ring Pushup + Fly Combo 4 x 6

B1 Weighted Russian Twists 2 x 20


Cond: 3x5min AMRAP

20 Squats

15 KB swing
10 Knee to Elbow Crunch
5 Burpees

2min rest





Cond: EMOTM 10

5 Chins/10 Ring Rows

5 Box Jumps

- Max Effort Wallballs after even mins





A1 Behind the Neck Push Press 4 x 7

A2 Chins 4 x max

B1 Plate/BB OH Lunge/OH Squat 3 x 6

B2 SL RDL 4 x 5 r/l



Run 400m

20 KB Thrusters

20 Ring Rows

Run 400m

15 KB Thrusters

15 Ring Rows

Run 400m

10 KB Thrusters

10 Ring Rows

Run 400m

5 KB Thrusters

5 Ring Rows




A1 Deadlifts 4 x 4

A2 Pistol progressions 4 x 5

B1 Jammer Press 3 x 5 r/l

B2 Bicep Curls 3 x 10