Cycle 22 Week 3

Within this new cycle, big lifts (squat, deadlift) will comprise of 4 working sets. 3 sets of a heavy 3 reps, finishing with a final set of max effort reps at Bodyweight for those able or 3/4 BW.

Structure of some classes will differ with a couple of days including 2 conditioning pieces and one day with a longer conditioning ;-).

Certain lifts such as the Push press and BO row will comprise of 4 working sets. Push press will follow 3 sets of a heavy 3 with a final set at a weight allowing the individual to perform 10+. Bent over row will follow a similar structure with the first 3 sets set at 8 reps and a final high rep set at a weight allowing for 15+ reps.

Certain exercises which may not have been in the last cycle include Front squat, BB Step-up, as well as weighted plate push ups.


A1. Back Squat x 3/3/3/(BW) max

A2. Banded KB Swing 3 x 12

Cond: 8 mins 30/30



Cond: Tabata x 6 rounds

KB Rev Lunge

KB Pulls

Ring chest flys


A1. Weighted Plate (Ring) Push up 4 x 10

A2. Weighted Pull up (ring/bar) 4 x 6/max

B1. S/L BB RDL 3 x 6 r/l

B2. Split stance OH KB Press 3 x 10 r/l

C1. Hollow hold + leg raise 2 x 20s + 10

C2. Superman hold + dynamics 2 x 20s + 10

Cond: 10-8-6-8-10

KB Thruster

Ring Row

Sit up


Cond: 8 mins

TGU x 1 r/l

Slams x 10

Sit up x 10

i. Front Squat 4 x 6

ii. Ring Fallouts 4 x 10

iii. Deadbug 4 x 20

Cond:10mins AMRAP

30 BW squats
20 KB Swings

10 Plate GTOH
5 Dips/Pushups


A1. Deadlift 3/3/3/ (BW) +

A2. Pause Box jump 3 x 4

B1. Hip Thrust 2 x 15

B2. Floor wipers 3 x 6 r/l

Cond: 15 mins


even – 10 KB swings / 8 Rows (5 Chins)

odd –20 jump lunges/ 8 push ups – finish time in pushup plank

rest 2 mins

5 min


Slams x 8 each

Wallball x 8 each