Week 3 - 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 Negative Chins 3 x 5 -5s lower

2a Landmines 3 x 16

2b Spiderman Plank 3 x16



1min Sit Ups

Then 6 Rounds:

3 burpees + 10 box jumps

5 burpees + 10 wallballs

Finish with 20 Sit Ups




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 (walk recovery), 1 x long (to gate)





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 S/A OH KB Hold 3 x 45 s r/l


Cond: 10-9-8-7-6-5-4-3-2-1 (partner)

KB Swings


+ 4 burpees after each round

One person does KB swing, other does wallballs, switch and then both do burpees together.




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


Circuit: 2 Rounds R1=40/20, R2=50/10

Ring Mountain Climbers


Plank Walkout


Ladder walk




A1. FR KB Step Ups 3 x 6 r/l

A2. Plate around the worlds 3 x 6 r/l


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

B2. Banded Crab Walks 3 x 8 r/l


Cond: 8min AMRAP

8 Plate GTOH

8 Plate OH Lunge

8 Squat Jumps

8 Situps