Week 6

For our first training cycle of the year we will be continuing to work on total body strength with lifts such as the squat/ deadlift but also incorporating variations of these lifts (tempo/ pause etc) to help burst through some plateaus.

Rep ranges for the big lifts will remain at 5 reps in order to promote great strength gains but with added hypertrophy also. The final set of 3 will be a max effort with members striving to get as many reps as they can with the same weight on the bar. Even if you manage one extra rep on the last set, this will contribute towards greater improvements in strength.

Upper body and accessory exercises will be incorporated using higher rep ranges with the view of gaining some lean muscle mass and developing a strong, robust and resilient body.

We will be utilising the hang clean as a more powerful movement also improving on peoples technique in this lift as well as body awareness.

As always equipment such as olympic rings, kettlebells, slam balls etc will all be incorporated into both strength and conditioning elements of each class.

We will be continuing to incorporate effective mobility strategies into the workouts. These exercises will take place in the form of active recovery.


1a Squat 3 x 5/5/5+

1b S/L Plate Good Morning 3 x 8 r/l

1c Pigeon Stretch 2 x 45s

2a Strict Press 3 x 10

2b Bent Over Row 3 x 20

Cond: 3 Rounds

1st min: 40s Slams

2nd min: 40s Burpees

3rd min: 40s Plank

4th min: 40s Wallballs


1a Hang Clean - build to 5RM

2a Floor Press 3 x 10

2b Chins + Holds 3 x 5 plus 10s hold at top + middle

3a KB Windmill 2 x 8 r/l

3b Reverse Crunch to Deadbug 2 x 10

4a Weighted Plank 1 x 60s


15 KB Man Makers

- 5 Burpee Long Jumps after every 2 Man makers


1a Deadlift 3 x 5/5/5+

1b KB Jump Squat w/ release

1c Couch Stretch 2 x 45s

2a Dips 3 x 10

2b Band Pullaparts 3 x 15

3a Farmers Carry 1 x max

Cond: 2 Rounds

50 Jump squats

20 Hanging Knee Raises

10 Dips/ Pushups

5 Burpee Box Jumps

50 Squats

20 Knee – Elbows

10 Dips/ Pushups

5 Burpee box Jumps


1a Push Press 3 x 5/5/5+

1b Pull ups 3 x 5

2a BB Forward Lunge 3 x 6 r/l

2b Pause Push ups 3 x 10

2c Russian Twist 3 x 20

Cond:10min AMRAP

20 SA KB Front racked Lunges right

10 SA KB Front Squats right

10 SA KB Push Press right

20 SA KB Front racked Lunges left

10 SA KB Front Squats left

10 SA KB Push Press left


1a Squat/ Deadlift 3 x 5/10/20

1b Plate Crunch 3 x 15

1c Glute Stretch 2 x 45 s r/l

2a Jammer Press 3 x 10 r/l

2b Landmine 3 x 8 r/l

Cond: Every Min on the Min – 10mins

15 Wallballs

10 KB Sumo High Pull + 10 KB Swings