Cycle 32 Week 2


This new 6 week cycle sees, as per usual, a nice change up from what we have been doing during the last programme, which saw even the long term members manage to set new PR's in various lifts.


For most of the days, we will be implementing a “core” warmup which will allow us to work on some isolated/ stabilization muscles while also preparing us for the bigger lifts ahead.


The bigger lifts such as the squat, deadlift, bench etc will follow a rep scheme of 5/4/3/2 adding weight for each set.


The inclusion of the Front Foot Elevated Split Squat as one of our single leg strength exercises can be seen along with the re-introduction of the BB Step up.


As always members can expect to be challenged when it comes to overall full body strength

, stability, balance, mobility, conditioning and of course, we'll have good fum along the way.


Have a look for yourself to see what’s in store.




Core/ Warm up:

Bottoms up KB Press 2 x 6 r/l

Inchworm w/ press 2 x 5

Band pullapart/pass throughs 2 x 10


A1. Incline Bench x 5/4/3/2

A2. (F/E) Ring Row 4 x 8


B1. BB Step ups 3 x 6 r/l

B2. KB BO Row 3 x 10


Cond: EMOTM 8

Even mins – 10 Wallballs + 10 Hanging Knee Raises

Odd mins – 10 Elbow-hand plans + 10 KB Swings

+ 60s max effort burpees



Core/ Warm up:

S/L Hip thrust (heel on) 2 x 8

F/E side plank 2 x 30s r/l

Glute bridge and squeeze 2 x 8


A1. Squat preference (OHS/FS/BS) 5/4/3/2

A2. SL RDL 3 x 5e/s


B 12/10/8/6/4/2 – 10 min cap

Strict Press

BO Row

Push up

Ring row


C Hills – start at gym

2x (1 short, 1 to house entrance, 1 back to gym)



Core/ Warm up:

TGU – 3/2/1 r/l


A1. KB Incline Bench Row 4 x 10

A2. Tall kneeling D/A Jammer press 4 x 10


B1. FFESS 3 x 8 r/l

B2. Weighted Ring Plank 3 x 45s


Cond: 10mins

1 TGU e/s

5 KB Clean e/s

5 burpees

10 Jump Lunges

10 Situps



A1. Deadlift x 5/4/3/2

A2. Pull ups/Chins 3 x 5


B1. Weighted Ring Push ups 3 x 10

B2. Landmine 3 x 8 r/l

B3. S/A KB Hold 3 x 45s r/l


Cond: circuit 45s / 15s

Ring Mountain Climbers

Ring Plank


Plate GTOH


- 2mins partner slam balls


Prowler push

Bar Hang

Squat Jumps