Week 2:


In this new cycle we see many of the big lifts following a rep scheme of 2 reps EMOM for 10 mins. We will continue to work on exercises from the last cycle such as the high hang power clean while also re-introducing exercises such as the RFESS and Strict Press.

Rep ranges for some exercises may start high but will vary as the weeks progress. As alway, a good mix of bi-lateral and uni-lateral exercises will be performed along with core stability and strength work.

Have a look and set some goals!




A1. OHS/FS 3 x 5 pause

A2. Side Plank 3 x 30s r/l

A3. S/L hip thrust 3 x 10 r/l


B1. KB Chest Press 3 x 8 r/l alternating

B2. Chins 3 x 5 ( drop set after last set to suit)


Cond: 3min AMRAP with 30s rest X 3

KB Swing x 10

Jump Lunge x 10

Push up x 10 (or to suit)





A. Deadlift 2 every 60s x 10 mins (approx 85% 3 RM)


B1. RFESS 3 x 8 r/l

B2. BB Strict Press 3 x 8


Cond: 30/15 X 6 mins



Then same scheme – 6 min






A. Bench 2 every 60s x 10 min (approx 90% 3RM)

B1.KB RDL 3 x 8 (tempo/pause)

B2.Ring flutters 3 x 16

B3.Landmine 3 x 16


Cond: 3 rounds 45/15,40/20, 35/25




Jump Lunge

Ring Row




A. Back Squat 2 every 60s for 10min (approx 85% 3 RM)

B1. Push Press 4/3/2

B2. TGU 3/2/1

B3. Pull Up 3 x 5

Cond: 10 mins ascending – start at 3

Push up

Chin/Ring Row

KB Swing

Jump Lunge r/l


Sit up



A1. High Hang Power Clean 2 x 5

A2. Box Jump 2 x 5

A3. Inchworm + push up (2) 2 x 5


B1. Rev Toe Step down to F/E reverse lunge 3 x 6 r/l

B2. Weighted Plank 3 x 30s


C1. S/A KB Carry 2 x 3l r/l

C2. Ring Body Saw 2 x 8

C3. Ring Jacknife 2 x 8




Partner Man-makers 1 min on/off (partner wallsits/planks 30s/30s)

Rest 2 mins

5 mins

20/10 Burpees