Cycle 32 Week 4


This new 6 week cycle see's , 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 whats in store.



A1. Deadlift x 5/4/3/2

A2. KB SA Push Press 3 x 8e/s


B1. Weighted Ring Push ups 3 x 10

B2. Tall kneeling Landmine 3 x 8 r/l

B3. DA KB Hold 3 x 45s



8mins EMOTM (every min on the min)

5 pushups

10 Swings

10 Squat jumps

- Plank in remaining time after the even mins...0,2,4,6,8.



Core/Warm up :

Weighted Wall sit 2 x 60s

Farmers Carry 1 x 200m


A1. KB swing 3 x 20

A2. Box Jump 3 x 5

A2. S/L skater squat 3 x 6 r/l


B1. Pull ups/Chins 3 x 5

B2. Strict Press x 5/4/3/2


Cond: Circuit: 2 rounds 35/25 with 2 burpees

Box Push


KB Swing

Ring Row

Wall sit




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 repeats

3 x short, 3 x house entrance





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: 8min Partner AMRAP

1 KB Man Maker

1 slam ball

1 Burpee




Core/ Warm up:

TGU – 3/2/1 r/l


A1. KB Incline Bench Row 4 x 10

A2. Standing 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

10 Slams

5 burpees

10 Jump Lunges

10 Situps