Week 6 of 6 week training cycle where our strength work will be following a linear progression. In other words, reps will be staying at 5/8 for the duration of the 6 weeks and you will be trying to add a little bit of weight every week where possible. Myself and Colin will decide whether you will be doing the 5/8 reps depending on your level, training history and goals.


This will be in conjunction with still trying to keep on top of the progressions a lot of people have made in their bodyweight/gymnastic training and overall movement.


We will also be programming longer conditioning workouts on the Tues & Thurs classes along with trying to get outdoors as much as possible on Fridays especially (prowler/sleds/sprints etc).




A1 Back squat 4 x 5/8

A2 Eccentric loaded Jump Squats 4 x 5

B1 Push Press 3 x 5/8

B2 SA KB Row 3 x 12

Cond: 15min time cap

12 KB Thrusters

12 KB PuPu

200m run

10 KB Thrusters

10 KB PuPu

200m run

8 KB Thrusters

8 KB PuPu

200m run

6 KB Thrusters

6 KB PuPu

200m run

4 KB Thrusters

4 KB PuPu

200m run

2 KB Thrusters

2 KB PuPu

200m run




A1 Floor Press 4 x 5/8

A2 Bent Over Fly 4 x 12

A3 Double KB Clean 4 x 10

B1 Partner Plank Pulls 2 x 8 r/l


Cond: 4 Rounds


5 Box Over Burpees

10 Wallballs

60s Rest





A1 Pullup 4 x 5/8

A2 Ring Pushup 4 x 8

A3 KB Reverse Lunge 4 x 6 r/l

B1 Ring Body Saws 2 x 10

B2 Half Kneeling landmine 2 x 8 r/l


Cond: 40/20

Plate GTOH


Seated KB Pulls


Hand Release Pushups

Ring Mountain Climbers

Ring Rows

Goblet squats





A1 Deadlift 4 x 5/8

A2 KB Swing 4 x 10

A3 SA Situp 4 x 6 r/l

B1 Step Ups 4 x 5/8



KB Man Makers 8/6/4/2 (push press instead of thrusters)

Skipping 100/75/50/25