Week 3 Cycle 21


For this cycle, we will be implementing a double conditioning day which will rotate day week to week. This is along with one day being a bodyweight and kettlebell only day, this will be a nice change to usual barbell training and will also include some pistol squats which will be a nice way of gauging single leg strength and overall mobility development.


Conventional deadlifts will alternate with straight leg deadlifts week to week while squats will follow a rep scheme of 2/4/8/12.


As always, we have programmed a balanced training program which covers bi-lateral and uni-lateral upper and lower body movements in multiple planes of motion. Re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.


This next 6 weeks is a great opportunity for you to dial in your diet and training so set yourself some SMART (Specific, Measurable, Achievable, Realistic, Time-Based) goals, write them down, hold yourself accountable to them and it will keep you motivated.





1a RDL 4 x 8

1b Deadbugs 4 x 16

2a Strict Press 12/8/4/2

2b KB Bent Over Rows 4 x 8 r/l


Cond: 10mins As Many Rounds As Possible

10 Plate GTOH

10 Plate OH Lunges

10 Burpees Over Plate

10 Knee to Elbows





1a BB Reverse Lunge 3 x 5 r/l

1b Ring Skullcrushers 3 x 10


Cond: 3 Rounds

10 Sit Ups

20 Jump Lunges

10 KB Clean & press each side

20 Goblet Squats


2a Plank rotation right – plank rotation left – elbow plank – hand plank 2 x 2mins (30s each)



even – 10 slams/ 10 Pushups

odd – 10 Max Height Squat Jumps / 5 chins (8 rows)






1a Pistol Squats 3 x 8

1b Floor wipers 3 x 5 r/l


2a KB Complex: 3 rounds each side


5 KB Swings

5KB Clean

5 KB Squats

5 KB Presses


3a (Feet Elevated) Ring Pushups 3 x 8

3b (Feet Elevated Ring Rows 3 x 8


Cond: 10 AMRAP

5 Hanging Knee Raises

8 Spiderman Planks

10 KB Swings

15 Squats




1a Squat 2/4/8/12

1b Box Jump 4 x 3

2a Pullups 3 x max

2b Jammer Press 3 x 8 e/s

2c Russian Twists 3 x 16


Cond: Partner Workout

150/175 Wallballs

Every time you switch partner performs 5 slams and 5 situps





1a BB Pause Jump Squats 2 x 5

1b Rebound Squat Jumps 2 x 5

2a Push Press 4 x 3

2b Chins 4 x 5

3a BB Good Morning 3 x 5

3b KB Swing 3 x 10


Cond: 3 Rounds

Max effort Unbroken KB Thrusters – 1min

Max effort Unbroken Hanging Knee raises – 1min

Max Effort Unbroken Wallsit – 1min

- rest for remaining time left in minute