Week 49 Testing

Monday 04092017 

 

Activation - 

 

3 x 

5 Sl Landmine RDL EL 

10 Hollow Rocks 

10 Wall Squats 

 

Focus - 

 

Back Squat 1RM

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

 

Accessory - 

 

Pull Up ME 

Or 

Pull Up Max Load

 

Conditioning -  

 

800m for time 

Rest 4 Mins 

 

400m for time 

Rest 3 mins 

 

200m For Time 

 

Record Each Time 

 

 

Tuesday 05092017 

 

 

Ladder Drills 

Depth Jumps 

 

Focus - 

 

Max Height Box Jump 3 Attempts 

Rest 5 Mins 

Max Power Clean 

 

Accessory - 

 

Conditioning -  

 

Grace

 

30 Clean and Jerk for time 

 

 

 

 

Wednesday 06092017 

 

 

Activation - 

 

3 x 

15 Kb Swings 

10 SA RR Each Arm 

 

Focus - 

 

Deadlift 1RM

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

 

Accessory - 

 

ME HS Hold 

and 

ME L Sit Hold - Rings or Box 

 

Conditioning -  

 

Helen' 

3 Rounds for time 

Run 400m 

21 KB swings 

12 Pull Ups 

 

 

 

Thursday 07092017 

 

 

Conditioning -  

 

Emom 30 

 

1 - 15 Down Ups 

2 - 50 Du's 

3 - 15 Ball Slams 

 

 

Friday 08092017 

 

Activation - 

 

3 x

30 Sec KB Arm Bar

10-8-6 press Ups 

45 Sec Front Rack Stretch 

 

Focus - 

 

Press 1RM

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

 

Accessory - 

 

ME Toes To Bar x 2

or 

ME Bar MU x 2

 

Conditioning -  

 

Row 500m 

Rest 90 Seconds 

Row 500m


Strength is a choice…choose to be strong

Week 45

Monday 061117 - Endurance 

 

Focus - 

 

40 Min EMOM 

1 - Cal Row - M - 18/15/12 F - 14-12-10

2 - 30 DU's + 10 KB swings 

3 - Burpee Box Overs 12/10/8 

4 - Rest

 

 

Tuesday 071117 - Strength

 

Activation - 

 

5 Min Amrap 

TGU

1+1, 2+2,3+3 etc

 

Focus - 

 

Off Every 3 Mins x 6 

Strict Press at %'s below

Straight Into 

5-10 Pull Ups 

 

Bar Starts From The Floor

60%x3,

67.5%x3

72.5%x8x2

72.5%x8+

 

Conditioning -  

 

15 Min Amrap 

10 Press Ups 

16 Farmers KB Lunge 

36 Du's 

Every 3 Mins 5 Burpees 

 

 

Wednesday 081117 - Power 

 

Activation - 

 

Barbell Warm Up x 3 Add Load

5 Kang Squats 

5 Hang Power Cleans 

5 Jerks

 

Focus - 

 

8 Mins Max

Power Clean and Jerk 

 

Every 30 Seconds x 8 Mins 

2 Power Clean and Jerk 

Aim is Touch and Go 

 

Conditioning -  

 

Between 2 People 

 

Row 3km 

Only 250 at a time 

5 Thrusters at 40/25 after each row 

 

 

Thursday 091117 - Strength

 

Activation - 

 

3 Rounds 

10 Good Mornings 

5 Broad Jumps 

 

Focus - 

 

Every 2 Mins x 6

Deadlift at Below Reps and %

60%x3,

67.5%x3

72.5%x8x2

72.5%x8+

 

Rest 2 Mins 

 

10 Min EMOM 

1 - 6-8 Burpees Over The Bar

2 - 15 KB Swings 

 

Rest 5 Mins 

 

In Pairs 

9 Min Amrap 

50 Wall Balls 

50 Box Jumps 

 

 

Friday 101117 - Midline

 

Activation - 

 

3 Rounds 

10 Tempo Ring Row 3-0-3-0

2 Wall Climbs 

 

Focus - 

 

In 6 Mins

Find a Heavy TGU 

Rest 2 Mins 

5 Rounds

3 TGU @ 2 Loads below max 

30 Sec Wall Facing HS Hold 

Run 200m 

 

Conditioning -  

 

12 Min Amrap 

50ft OH Lunge 

or 

50ft OH Carry 

20 Hollow Rocks 

30 Sec High Ring Hold 

 


Strength is a choice…choose to be strong

Week 44

Monday 301017

 

Activation - 

 

2 x

20 Kb swing 

50 ft Broad Jump 

 

Focus - 

 

Deadlift 

65%x4x8

65%x8+

 

Accessory - 

 

5 Hollow to Back Extension

 

Conditioning -  

 

12 Min Amrap In Pairs 

15-12-9

Cal Row 

KB Snatch 

Follow The leader

 

Optional Finisher - 

 

2 Min Glute Smash 

2 Min Banded Hamstring

 

 

Tuesday 311017

 

Activation - 

 

3 x 10/8/6 add load over sets

Power Clean 

Front Squat 

Push Press 

Thruster

 

Focus - 

 

In 10 Mins Build To 

Heavy Thruster

Bar Starts On The Floor 

 

Rest 2 Mins 

 

Emom 10 

1 - 9 Thrusters at 42.5/30

2 - 9 Pull Ups 

 

Conditioning -  

 

Run 

5x200m 

Rest 40 Seconds 

 

Optional Finisher - 

 

20 Thoracic Extensions 

2 Mins Lat Roll Each Side 

 

 

Wednesday 011017

 

Activation - 

 

2 x 

360 Box Handstand

2 TGU EA

 

Focus - 

 

Floor Press 

60%x3,67.5%x3

72.5%x3x7

72.5%x3+

 

Accessory - 

 

EMOM 10 

1 - 30 Sec HS Hold

2 - 10 -15 Hollow Rocks 

 

Conditioning -  

 

63-45-27

Double Unders 

21-15-9

Burpees

 

 

Thursday 021017

 

Focus - 

 

2 x 

 

Min 0-4

Run 400m 

Max Power Cleans @50/30

 

Min 5-9

Run 600m 

Max Wall Climbs

 

Min 10-14

Run 400m 

Max Front Squats @60/40

 

Min 15-19

Run 400m 

Max Box Jump Overs @24/20

 

 

Friday 031017 

 

Activation - 

 

3 x 

6 Kang Squats 

5 EL Single Leg Step Up 

5 Pull Ups 

 

Focus - 

 

Back Squat 

60%x3,67.5%x3

72.5%x3x7

72.5%x3+

 

Accessory - 

 

Your Number Kipping Pull Ups 

 

Conditioning -  

 

Friday Finisher

 

5 Rounds 

5 Deadlifts @110/70 

10 Burpees

 

Flat out sprint

 


Strength is a choice…choose to be strong

Week 43

Monday 231017

 

Focus - 

 

In Pairs One Work One Rest 

Bar @ 45/25

 

Emom 2 

35 Double Unders 

8 Burpees Over The Bar

Max Deadlifts in Remaining Time 

 

Rest 30 Secs 

 

Emom 2 

35 Double UNders 

8 Burpees Over The Bar

Max Power Cleans in Remaining Time 

 

Rest 30 Secs 

 

Emom 2 

35 Double Unders 

8 Burpees Over The Bar

Max STOH in Remaining Time 

 

Rest 2 Mins 

 

Max Cal Row In 10 Mins 

 

Rest 2 Mins 

 

Emom 2 

35 Double UNders 

8 Burpees Over The Bar

Max Deadlifts in Remaining Time 

 

Rest 30 Secs 

 

Emom 2 

35 Double UNders 

8 Burpees Over The Bar

Max Power Cleans in Remaining Time 

 

Rest 30 Secs 

 

Emom 2 

35 Double Unders 

8 Burpees Over The Bar

Max STOH in Remaining Time 

 

 

Tuesday 241017

 

Activation - 

 

3 x 

6 Kang Squats @30/20kg

3 Burpee Vertical Jump 

If slow from burpee - Just vertical Jump

 

Focus - 

 

Back Squat 

65%x4x8

65%x8+

 

Accessory - 

 

Second Kip Technique 

 

Conditioning -  

 

12 Min Amrap 

12 Front Foot Raised Reverse Lunge

12 Ball Slams 

6 Box Jumps @30/24

 

Steady Pace - Don't Explode!!

 

Optional Finisher - 

 

3 Mins Coach Stretch ES

 

 

Wednesday 251017

 

Activation - 

 

Power Warm up 

Ladders and Depth Jumps

 

 

 

Focus - 

 

Build to 85% In 8 Mins

Power Clean and Jerk 

2 Mins Rest 

Use Grace Test Weight + 2.5-5kg

Every 15 Seconds x 10 Mins 

1 Power Clean and Jerk 

 

Conditioning -  

 

Row 

Sale Sharks 

6 x 30 sec on 30 sec off

Max Metres

 

Optional Finisher - 

 

3 Mins Pigeon Pose

 

 

Thursday 261017 

 

Activation - 

 

2 x

45 Sec KB Arm Bar 

10 Hollow Rocks 

50 Ft Bear Crawl

 

Focus - 

 

Strict Press 

65%x4x8

65%x8+

 

Accessory - 

 

Pull Up and Push Away In The Kip 

 

Conditioning -  

 

In Pairs IGYG - 4 Rounds Each 

5 KB Strict Press 

5 KB Push Press 

50 Ft Box Push 

5 Burpees 

50 Ft Box Push 

 

Optional Finisher - 

 

2 Mins Scap/Lat Smash Per Side

 

 

 

Friday 271017 

 

Activation - 

 

3 x 

10 Renegade Rows 

50ft Bottom Up KB Lunges EA

30 HS Hold 

 

Focus - 

 

5 Rounds 

1 Min Chinese Plank 

200ft Front Rack Carry 

 

Conditioning -  

 

In Pairs 

220 Wall Balls 

Ball Must Not Touch The Floor 

If it does 10 Synchro Burpees

 

Optional Finisher - 

 

Recovery Position 3 mins


Strength is a choice…choose to be strong

Week 42

a242af229cf1ea43a4ea969f9f91c093--remember-this-something-to-remember.jpg

Monday 16102017

 

3 x 

12 Half Kneeling Bottom Up Press 

30 Sec Side Plank 

 

Focus - 

 

Strict Press

50%x5, 60%x3

70%x1,75%x AMRAP 

 

Accessory - 

 

Second Kip Technique 

 

Conditioning -  

 

21-15-9-15-21

Press Ups 

Sit Ups 

42-30-18-30-42

Du's

 

Optional Finisher - 

 

3 MIns Shoulder Smash ES

 

 

Tuesday 17102017 

 

Activation - 

 

5 Min EMOM 

10 Front Rack Lunges 

10 Push Press 

Run 100m 

 

Focus - 

 

In 10 Mins Build To 

Heavy Thruster

Bar Starts On The Floor 

Rest 2 Mins 

Emom 10 

1 - 7 Thrusters at Fran Weight

2 - 7-10 Pull Ups 

 

Conditioning -  

 

Run 

5x200m 

Rest 45 Seconds 

 

Optional Finisher - 

 

3 Mins Couch Stretch ES

or

Yoga with Georgina 

 

 

Wednesday 18102017 

 

Activation - 

 

3 x 

10 Good Mornings 

10 Kb Renegade Row 

 

Focus - 

 

Deadlit 

50%x5, 60%x3

70%x1,75%x AMRAP 

 

Accessory - 

 

1 - 30 sec Hollow Hold 

2 - 30 Sec Wall Facing HS Hold 

 

Conditioning -  

 

90 Sec Work , 30 Sec Rest x 5

16 Alt KB Snatch 

AMRAP Walking Lunges 

 

Optional Finisher - 

 

3 Min Glute Smash 

 

 

Thursday 19102017 

 

Focus - 

 

Alternating 3 Min Windows x 12

 

1 - 

Row or Run 600m 

 

2 - 

20 Wall Balls 

15 Box Jumps Overs

12 Burpees 

 

3 - 

20 Kb Swings 

50 Air Squats 

50 Du's

 

Courtesy of Warrior Programming

 

 

 

Friday 20102017 

 

 

Activation - 

 

3 x 

12 SA Floor Press EA 

10 Ring Row 3-1-3-1

 

Focus - 

 

Bench 

65%x4x8

65%x8+

 

Accessory - 

 

Pull Up and Push Away In The Kip 

 

Conditioning -  

 

10 Min Amrap 

Run 200m 

3 Wall Climbs 

 

Optional Finisher - 

 

3 Min Per Side Pec Smash 


Strength is a choice…choose to be strong

Week 41

IMG_6298.JPG

Monday 09102017 

 

Focus - 

 

In Pairs You Go I Go 

 

5 Rounds Each 

In 90 Seconds 

20 Wall Balls 

Amrap DU's 

Score is Total Du's 

 

Rest 5 Mins 

 

5 Rounds Each 

In 90 Seconds 

Row 18/14 Cals 

Amrap Box Jump Overs 

Score is Total BJO

 

 

Tuesday 10102017 

 

Activation - 

 

3 x 

30 Sec Plank Walk 

15 Scap Push Ups 

10 Weighted Glute Bridge 

 

Focus - 

 

Floor Press

50%x5, 60%x3

70%x1,75%x AMRAP

 

Accessory - 

 

5-7 First Kip 

 

Conditioning -  

 

Every 2 Mins x 8 (Alt R then L)

5 KB Strict Press

10 KB Push Press 

15 Kb swings 

In Remaining Time 

Burpee Box Overs 

 

Optional Finisher - 

 

2 Min Lat Foam Roll

2 Min Coach Stretch 

 

 

Wednesday 11102017 

Activation - 

 

Barbell Warm Up 

Power Clean 2 Sec Pause 

Jerk - 2 Sec Pause 

 

Focus - 

 

Build to 80% In 8 Mins

Power Clean and Jerk 

2 Mins Rest 

Use Grace Test Weight + 2.5-5kg

Every 20 Seconds x 10 Mins 

1 Power Clean and Jerk 

 

Accessory - 

 

Conditioning -  

 

Row 

4 x 500m

1:1 work to rest

 

Optional Finisher - 

 

2 Mins Lying Wall Hamstring Stretch 

2 Mins Lying Adductor Stretch 

 

 

Thursday 12102017 

 

Activation - 

 

EMOM 9 

1 - 30 Sec Hollow Hold 

2 - 15 KB Swings 

3 - 5 Broad Jumps

 

Focus - 

 

Squat 

50%x5, 60%x3

70%x1,75%x AMRAP

 

Accessory - 

 

20 Sec Wall Facing Hollow Hold 

 

Conditioning -  

 

12 Min Amrap 

10 KB Farmers Lunge

5 Box Jumps 

50ft Box Push 

5 Burpees 

 

Work in pair 

 

Optional Finisher - 

 

2 Mins Couch Stretch 

2 Mins Pigeon Pose 

 

 

Friday 13102017 

 

Activation - 

 

4 Rounds 

10 Bird Dog ES

30 Sec Ring Plank 

30 Sec Side Plank Raises ES

 

Focus - 

 

In 20 Mins Complete

3 x 

200m Front Rack Carry 

10 Half Kneeling Press ES

Row 250m

 

Conditioning -  

 

Funky Friday Surpirse!! 

 

 

 

 


Strength is a choice…choose to be strong

Week 40

images-5.jpeg

Monday 02102017 

 

Activation - 

 

3 x 

10 Half kneeling KB Press 

10 Side Plank Band Pull ES

Run 100m 

 

Focus - 

 

Floor Press 

55%x5,62.5x5

67.5%x2x10

67.5%x10+

 

Accessory - 

 

Between Sets 

3-8 Strict Press 

 

Conditioning -  

 

10 Min Amrap 

Continuous Movement 

8 Kb Row Each EA - 2 Sec Pause 

8 Press Ups - 2-2-0-1

16 Sit Ups 

48 Du's

 

Optional Finisher - 

 

2 Min Lat Foam Roll

2 Mins Passive Hang 

 

 

Tuesday 03102017 

 

Activation - 

 

5 Min Amrap 

10 Wall Squats 

5 SA Kb Thrusters EA

10 Hollow Rocks 

 

Focus - 

 

In 10 Mins Build To 

Heavy Thruster

Bar Starts On The Floor 

 

Rest 2 Mins 

 

Emom 10 

1 - 5 Thrusters at 50%

2 - 10 Burpees Over Bar 

 

 

Conditioning -  

 

Row 

In Pairs 

10 min max cal row 

 

Optional Finisher - 

 

90-120 Secs L Sit hold 

 

 

Wednesday 04102017 

 

Activation - 

 

3 x 

10 SA Ring Row 

2 Wall Climbs 

20 Walking Lunges 

 

Focus - 

 

Strict Press

55%x5,62.5x5

67.5%x2x10

67.5%x10+

 

Accessory - 

 

Between Warm Up 

Sets 20 Secs Beat swings 

Between Working Sets 

3-5 First Kips 

Conditioning -  

 

9 Min Amrap

2 TGU 

4 KB Clean 

8 KB Push Press 

 

Optional Finisher - 

 

2 x 

20 Thoracic Extensions 

1 Min Lat Stretch EA

 

 

Thursday 05102017 

 

Activation - 

 

EMOM 10 

1 - 12/9 Cal Row 

2 - 8-10 Burpees

 

 

Focus - 

 

For Time working at 75% Effort 

2 Rounds 

Run 400m 

30 Box Jumps

30 Pull Ups 

 

2 Rounds 

Run 400m 

30 Alternating KB Snatch

30 Goblet Walking Lunges 

 

2 Rounds 

Row 500m 

50 Du's

50 Sit Ups 

 

Every 2 Mins 5 Burpees 

Where ever you are - Even Running

 

 

Friday 06102017 

 

Activation - 

 

3 x 

12 KB SDHP 

50ft Ghekko Crawl

50 ft Broad Jumop 

 

Focus - 

 

Deadlift

55%x5,62.5x5

67.5%x2x10

67.5%x10+

 

Accessory -

 

1 - 30 sec Hollow Hold 

2 - 30 Sec Wall Facing HS Hold 

 

Conditioning -  

 

Form Form 

150 KB Russian swings 

Every Break 

10 Press Ups 

 

Optional Finisher - 

 

2 Mins Lying Hamstring Stretch 

2 Mins Glute Smash 


Strength is a choice…choose to be strong

Week 39

Monday 25092017

 

Focus - 

 

EMOM 10 

1- 15-20 Wall Balls 

2 - 10-15 Burpees 

 

Rest 2 mins 

 

EMOM 10 

1 - 10-15 Box Jump Overs 

2 - Row 15/12 Cals 

 

Rest 2 Mins 

 

EMOM 10 

1- 15 GTOH

2 - 30-50 DU's

 

 

Tuesday 26092017

 

Activation -

3 x

10 Hollow Rocks

10 SL Glute Bridge

10 Tempo Press Ups 2-1-0-1

 

Focus -

Strict Press

60%x4x10

60%x10+

 

Accessory -

Between Each Set

10 Hollow To Back Ext

 

Conditioning -

5x5 TGU Each Arm

Row 250m AFAFP Between Sets

 

Optional Finisher -

2 x

20 Thoracic Extensions

1 Min Lat Stretch EA

 

Wednesday 27092017 

 

Activation - 

 

3 x 

5 Tall Box Jumps

10 Kb Cleans 

Row 45 Sec Moderate Effort 

 

Focus - 

 

Build to 80% In 8 Mins

Power Clean and Jerk 

 

2 Mins Rest 

 

Use Grace Test Weight

 

Every 20 Seconds x 10 Mins 

1 Power Clean and Jerk 

 

Conditioning -  

 

5 x 200m 

Rest 45 Seconds 

 

Optional Finisher - 

 

2 Min Front Rack Stretch 

2 Min Calf Stretch 

 

 

Thursday 28092017 

 

Activation -

3 x

1 min Couch Stretch EL

100ft SA OH Lunge/Farmers Carry

50ft Broad Jump

 

Focus -

Back Squat

55%x5,62.5x5

67.5%x2x10

67.5%x10+

 

Accessory -

Between Each Set

20 Sec Beat Swing

 

Conditioning -

3 Rounds

20 Weighted Step Ups @12/16

20 KB Swings

20 Hanging Knee Raises

 

Optional Finisher -

2 Mins Couch Stretch EL

2 Mins Hamstring Stretch EL

 

Friday 29092017 

 

Activation - 

 

3 x 

30 Sec Passive Hang 

10 Scap Pulls 

1 Min Seated Forward Fold 

 

Focus - 

 

Technique Day 

 

Toes To Bar 

1 - Flexibility 

2 - Motion 

3 - Return 

 

Conditioning -  

 

EMOM 15

1 - 10-12 Hollow Rocks 

2 - 1 Min High Plank 

3 - Run 100-200m 

 

Optional Finisher - 

 

3 MIns PSOAS Release ES


Strength is a choice…choose to be strong

Week 38

Monday 18092017 

 

Activation - 

 

3 x

10 Mixed KB Rack OH Lunge EL 

10 Hollow Rocks 

10 Back Extensions

 

Focus - 

 

Back Squat 

60%x4x10

60%x10+

 

Accessory - 

 

Between Each Set 

20 Sec Beat Swing

 

 

Conditioning -  

 

4 Rounds - For Form

12 OH Lunges

24 Step Ups 

36 Sit Ups 

 

Optional Finisher - 

 

2 MIns Coach Stretch Each Leg 

2 Mins Pigeon Pose 

 

 

Tuesday 19092017 

 

Activation - 

 

3 x 

5 Muscle Clean 

3 Hang Power Clean 

3 Front Squat

3 Push/Split Jerk 

Focus - 

 

Every 3 Mins x x5 Sets 

2PC + 2 FS + 2Jerk 

1,2,3@ 65%

4,5@ 75%

 

Conditioning -  

 

In Pairs 

 

Amrap 12

12 Cal Row 

6 Clusters @42.5/30 

Aim Is unbroken 

 

Optional Finisher - 

 

2 Mins Front Rack Stretch 

2 Mins ES Scap Smash

 

 

Wednesday 20092017 

 

Activation - 

 

2 x 

30 Sec KB Arm Bar 

10 Half Kneeling Sesaw Press EL

10 Pallof Press 

 

Focus - 

 

Floor Press

60%x4x10

60%x10+

 

Accessory - 

 

Between Each Set 

10 Hollow To Back Ext

 

Conditioning -  

 

3 Rounds 

20 Alternting KB Push Press 

30 Sec Ring Plank Hold 

20 Russian Twists

 

Optional Finisher - 

 

2 Min Lat Foam Roll

2 Mins Passive Hang 

 

 

Thursday 21092017 

 

Focus - 

 

EMOM 30 

1 - 50 Du's 

2 - 8-12 Burpee Box Overs

3 - Row 12-15/9-12 Cals 

 

 

Friday 22092017 

 

Activation - 

 

3 x 

10 Kb Swing - Increase Load 

2 Vertical Jump 

3 Broad Jump 

 

Focus - 

 

Deadlift

60%x4x10

60%x10+

 

Conditioning -  

 

‘Fun Friday’

 

In Pairs 15 Min Amrap 

 

50 Alternating Burpee Slam Balls 

300ft Box Push - Take ball with you

Run 200m 

 

 


Strength is a choice…choose to be strong

Week 37

IMG_6215.JPG

Monday 11092017 

 

Activation - 

 

Reaction Games 

 

Focus - 

 

In Pairs 

Every 5 Mins x 8 Complete

 

1 - 

Run 500m 

Amrap - Alternating rounds

5 Burpees

10 KB Snatches

 

2- 

Run 400m 

Amrap - Alternating rounds

5 Pull Ups 

10 Air Squats 

 

 

Tuesday 12092017 

 

Activation - 

 

3 x 

2 Wall Climb 

10 Scap Pulls 

 

Focus - 

 

Strict Press 

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

 

Accessory - 

 

Thruster Warm Up 

 

Conditioning -  

 

21-15-9

Thrusters @42.5/30

Pull Ups 

 

 

Wednesday 13092017 

 

Activation - 

 

5 Min Amrap - Steay Pace

5 Press Ups 

10 Air Squats 

15 Sit Ups 

 

Focus - 

 

In Teams of 3 

 

Rowing KB DT

Row 30 Cals - Time Keeper

12 Deadlifts @20or16/12or8

9 Hang Cleans 

6 STOH 

 

 

Thursday 14092017 

 

Activation - 

 

3 x 

5 Kang Squats 

10 Ring Rows

 

Focus - 

 

Back Squat 

10 RM 

Between Each Set 

3-5 Strict Pull Ups 

 

Conditioning -  

 

In Pairs 

50-40-30-20-10

Wall Balls 

Toes To Bar / Weighted Sit Ups 

 

 

Friday 15092017 

 

Activation - 

 

2 x 

1 Min Plank 

30 Sec Side Plank ES

30 Walking lunges 

 

Focus - 

 

5 Rounds 

100ft Box Push 

100m Front Rack Carry 

 

Conditioning -  

 

Fun Friday 

 

It may or may not be a nice surprise!!!!


Strength is a choice…choose to be strong

Week 36 - Testing

Monday 04092017 

 

 

Activation - 

 

3 x 

5 Sl Landmine RDL EL 

10 Hollow Rocks 

10 Wall Squats 

 

Focus - 

 

Back Squat 1RM

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

 

Accessory - 

 

Pull Up ME 

Or 

Pull Up Max Load

 

Conditioning -  

 

800m for time 

Rest 4 Mins 

 

400m for time 

Rest 3 mins 

 

200m For Time 

 

Record Each Time 

 

 

Tuesday 05092017 

 

 

Ladder Drills 

Depth Jumps 

 

Focus - 

 

Max Height Box Jump 3 Attempts 

Rest 5 Mins 

Max Power Clean 

 

Accessory - 

 

Conditioning -  

 

Grace

 

30 Clean and Jerk for time 

 

 

 

 

Wednesday 06092017 

 

 

Activation - 

 

3 x 

15 Kb Swings 

10 SA RR Each Arm 

 

Focus - 

 

Deadlift 1RM

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

 

Accessory - 

 

ME HS Hold 

and 

ME L Sit Hold - Rings or Box 

 

Conditioning -  

 

Helen' 

3 Rounds for time 

Run 400m 

21 KB swings 

12 Pull Ups 

 

 

 

Thursday 07092017 

 

 

Conditioning -  

 

Emom 30 

 

1 - 15 Down Ups 

2 - 50 Du's 

3 - 15 Ball Slams 

 

 

Friday 08092017 

 

Activation - 

 

3 x

30 Sec KB Arm Bar

10-8-6 press Ups 

45 Sec Front Rack Stretch 

 

Focus - 

 

Press 1RM

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

 

Accessory - 

 

ME Toes To Bar x 2

or 

ME Bar MU x 2

 

Conditioning -  

 

Row 500m 

Rest 90 Seconds 

Row 500m


Strength is a choice…choose to be strong

Week 35

14089237_10154388781752394_1238174404105972240_n.jpg

 

This week marks 1 Year since we moved into the new HG3. The year has gone so fast, so much has happened and we have welcomed so many new people but it has been truly amazing all the way. Thank you all for making the gym what it is today and we can't wait for another amazing year to happen. 

Keep up the hard work guys. This week everyone is on the same programming, we are looking to test you in various ways an all will be explained in a short video later on today. 

Hope you have all had an amazing Bank Holiday. See you this week. 

 

Tuesday 29082017 

 

Activation - 

 

2 x 

100 ft SA Walking Bottom Up Hold

50ft Wheel Barrow Walk 

50ft Ghekko Crawl 

 

Focus - 

 

Press – 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Banded Tricep Ext – 3 x 20

SA Ring Row - 3x12 EA

 

Conditioning -  

 

EMOM 15 - Alternating Between 

 

1 - 8 Burpee Box Overs 

2 - 50 Du's 

3 - 16 Alternating KB Snatch 

 

 

 

Wednesday 30082017 

 

 

Activation - 

 

Barbell Warm Up / Specific Mobility 

 

Focus - 

 

Power Clean and Jerk

 

Conditioning -  

 

Grace

 

30 C and J @60/40 

 

 

Thursday 31082017

 

Activation - 

 

3 x 

6 Good Mornings @40/30

3 Broad Jumps

45 Sec Plank 

 

Focus - 

 

Deadlift - 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Goblet Cossack Squat - 3x10 EL

Med Ball Stir The Pot 1 Min x 3

 

Conditioning -  

 

1 Mile Run

For time 

 

 

Friday 01092017 

 

 

Activation - 

 

3 x 

20 Dead Bugs - with rope 

10 SA Ring Rows EA

Run 100m

 

Focus - 

 

20sec work 20 sec rest x 10

 

Chin Over The Bar Hold 

L Sit Hold 

 

Accessory - 

 

Pull Ups Progressions

Starting the kip 

Beat Swings 

 

Conditioning -  

 

In Pairs 

10 Min Amrap - I Go You Go 

 

10 Cal Row 

10 Ball Slams


Strength is a choice…choose to be strong

Week 34

images-3.jpeg

Monday 21082017 

 

Activation - 

 

5 Min EMOM

15 KB Swings 

Remaining Time Plank 

 

Focus - 

 

Deadlift – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

SA OH Lunge - 3x20 

Hollow Rocks - 3 x 15

 

Conditioning -  

 

In Pairs 11 Min Amrap 

Row 30 Cals 

30 Box Jump Overs 

30 Double KB Clean and Press 

 

Optional Finisher - 

 

2 x 

1 Min Side Plank ES

20 Face Pulls 

 

 

Tuesday 22082017 

 

Activation - 

 

Barbell Warm Up 

- Muscle Clean 

- High Hang Clean 

- Hang Clean 

 

Focus - 

 

In 8 MIns 

Build To A Heavy Power Clean

De Load The Bar

In 8 MIns 

Build To Max Squat Clean

 

Conditioning -  

 

EMOM 8

10 Burpees Over The Bar 

 

Optional Finisher - 

 

2 Min Couch Stretch ES

2 Min Cafl Stretch ES

 

 

Wednesday 23082017 

 

Activation - 

 

3 x 

10 SA Ring Row EA

2 Wall Climbs 

 

Focus - 

 

Floor Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

High Ring Hold / Box High Hold 3x30 Sec

Band Pull Aparts 3x20

 

 

Conditioning -  

 

5 Rounds 

10 Push Press @40/25

11 KB swings 

12 Box Jumps @24/20

 

Optional Finisher - 

 

2 x 

10 Back Extensions 

45 Sec KB Arm Bar EA

 

 

Thursday 24082017 

 

Focus - 

 

In Pairs - 34 Min Amrap 

 

Whilst One Runs 400 Meters

AMRAP 

50 Ft Box Push 

15 Ball Slams 

15 Weighted Sit Ups 

 

 

Friday 25082017 

 

Activation - 

 

3 x

10 Barbell Hip Bridge @40/30

30 Sec Side Plank 

 

Focus - 

 

Squat - 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Front Rack Weighted Step Ups 3x10 EL 

Back Extensions 3x20

 

Conditioning -  

 

Half Cindy 

5 Pull Ups 

10 Press Ups 

15 Squats

 

Optional Finisher - 

 

2 x 

1 Min Plank 

1 Min Glute Stretch ES


Strength is a choice…choose to be strong

Week 33

Monday 14082017 

Endurance 

 

Conditioning -  

 

In Pairs 

20 Min EMOM

Row 10/7 Cal

AMRAP KB Snatch 

 

Rest 2 Mins 

 

10 Min Amrap 

Run 100m 

10 Burpees 

 

 

Optional Finisher

 

3 x 

30 Sec Side Plank ES 

1 Min Couch Stretch ES

 

 

Tuesday 15082017 

Strength 

 

Activation - 

 

3 x 

6 Kang Squats 

3 Box Jumps 

 

 

Focus - 

 

Squat – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

KB Death March - 3 x 20 Steps 

Russian Twist - 3 x 20

 

 

Conditioning -  

 

21-15-9

Goblet Squats 

Sit Ups 

Then

9-15-21

Air Squats 

Sit Ups 

 

Optional Finisher -

 

3 x

45 Second Hanging Hollow 

30 Sec Calf Stretch ES

 

 

Wednesday 16082017 

Power 

 

Activation - 

 

3 x 

5 Single Leg RDL EL 

Row 150m AFAFP

 

Focus - 

 

5x 

2 Seated Weighted Jump 

3 Broad Jump 

Run 100m Slowly

 

Rest 2 mins between rounds 

Record Distance - Compare to week 24

 

Conditioning -  

 

Every 4 Mins x 5 

Run 400m 

 

Optional Finisher - 

 

2 Min Glute Smash ES

2 Min Banded Ham ES

 

 

Thursday 17082017

Strength 

 

Activation - 

 

2 x 

45 Sec SA Bottom Up Hold EA

20 Back Extensions With Band

 

Focus - 

 

Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

SA KB Floor Press - One Weight Up All Times 3x20

Strict Pull Ups Weighted 5 x 5-10

 

Conditioning -  

 

 

21-15-9 

Power Cleans @50/30

Press Ups 

 

 

Friday 18082017 

Core/Midline 

 

Activation - 

 

3 x 

10 Banded Plank Rotation 

100ft Wheel Barrow Walk

 

Focus - 

 

Gymnastics Technique Session 

Skin The Cats 

Inversions 

Levers 

 

Conditioning -  

 

10 Min Emom 

1 - 10 Toes To Bar 

2 - 30-45 Sec HS Hold


Strength is a choice…choose to be strong

Week 32

Monday 07082017

 

Activation - 

 

2 x 

45 Sec KB Bottom Up Hold 

20 Band Pull Downs

1 Min Plank

 

Focus - 

 

Press – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Banded Tricep Ext – 3 x 20

SA Ring Row - 3x12 EA

 

Conditioning -  

 

In Pairs 2 Rounds

12 Min TC 

50 Push Press @40/25

50 Synchro Burpee Over The Bar

50 Front Squats 

 

Optional Finisher

 

2 mis per side 

Banded Lat Stretch 

Lying Adductor Stretch 

 

 

Tuesday 08082017 

 

Activation - 

 

Barbell Warm Up 

 

Focus - 

 

In 6 Mins 

Run 800m 

ME Burpee Box Jump Overs 

2 Mins Rest 

10 Mins Max Squat Clean 

 

Accessory - 

 

Every 30 Seconds for 10 Mins 

1 Squat Clean at 70%

 

Conditioning -  

 

5 x 200m 

Rest 1 Min between rounds 

 

Optional Finisher

 

2 Mins Per Side 

Couch Stretch 

Lying Hamstring 

 

 

Wednesday 09082017 

 

Activation - 

 

3 x 

5 Foot Forward Good Morning EL Add Load

5 Box Jumps

 

Focus - 

 

Deadlift - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Goblet Cossack Squat - 3x10 EL

Med Ball Stir The Pot 1 Min x 3

 

 

Conditioning -  

 

Every 90 seconds x 6

12 Ball Slam Burpees

 

 

Thursday 10082017 

 

Focus - 

 

3 x

In 4 Mins 

Run 400m 

21 KB swings 

12 Pull Ups 

 

Rest 3 Mins 

 

3 x

In 4 Mins 

Row 500m 

30 Thrusters @20/15

 

 

Friday 11082017 

 

Activation - 

 

2 x 

10 Banded Press/10 Banded Fly 

30 Sec Hollow Hold 

30 Side Side Plank ES

 

Focus - 

 

Floor Press - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Push Press 3x12

Chin Ups - 3x5-10

 

Conditioning -  

 

15 Min TC

5 Rounds 

50 Du's

20 Wall Balls 

10 Press Ups 

 

Optional Finisher

 

2 Mins Per Side 

Banded Pec Stretch 

Scap Smash 


Strength is a choice…choose to be strong

Week 31

Monday 31072017 

 

Focus-  

 

4 Mins on 1 Min Off x 6

 

1 - 

Row 500m 

ME Burpee Over Rower

 

2 -

Run 400m 

Amrap 

5 Pull Ups 

5 Press Ups 

5 Squats 

 

 

Tuesday 01082017

 

Activation - 

 

2 x 

10 SA KB Press 

30 Sec Hollow Hold 

30 Side Side Plank ES

 

Focus - 

 

Floor Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

High Ring Hold / Box High Hold 5x30 Sec

Band Pull Aparts 3x20

 

Conditioning -  

 

2 Rounds 

100 Du's 

40 Push Ups 

 

Optional Finisher

 

5 MIns 

 

Lat Foam Roll - https://www.youtube.com/watch?v=6lwVrPdm_I0

Scap Smash - https://www.youtube.com/watch?v=n9bYQUHqhFc

 

 

Wednesday 02082017 

 

Activation - 

 

3 x

10 Kb Swings 

5 Broad Jumps 

 

 

Focus - 

 

In 6 Mins 

Row 1km or Run 800m 

ME Burpees Over The Bar 

Then in 10 Mins

Build To Max Power Clean and Jerk

 

Conditioning -  

 

Every 2 Mins x 5

10 Box Jump Overs 

10 Power Cleans @40/25

20 Sit Ups 

 

Optional Finisher

 

3 Mins 

Wall Squat Stretch 

https://www.youtube.com/watch?v=K6myWzPmiOg

 

 

Thursday 03082017 

 

Activation - 

 

3 x 

20 X Band Walks 

15 Back Extensions 

 

Focus - 

 

Squat - 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

Front Rack Weighted Step Ups 3x10 EL 

Back Extensions 3x20

 

Conditioning -  

 

12 Mins

5 rounds 

Run 200

20 KB Snatch @20/12 alternating arm 

 

Optional Finisher

 

2 mIns per side 

Calf Stretch On Rig 

Couch Stretch - https://www.youtube.com/watch?v=Fg-lwNBzVV8

 

 

Friday 04082017 

 

Activation - 

 

3 x In Pairs 

20 Skipping Rope Dead Bugs

 

Focus - 

 

EMOM 9 

1 - 15 Ball Slams 

2 - 20 Russian Twists 

3 - 15 Back Extensions 

 

Conditioning -  

 

Annie'

50-40-30-20-10

Double Unders 

Sit Ups 

 

Optional Finisher -

 

Psoas Release

https://www.youtube.com/watch?v=Xcx9P5KFNk8

 

 


Strength is a choice…choose to be strong

Week 30

 

Monday 24072017 

 

Activation - 

 

3 x 

10 KB Cross Body Step Up ES

10 Back Extensions

 

Focus - 

 

Squat – 40%x5, 50%x5, 60%x5

 

Accessory - 

 

KB Death March - 2 x 20 Steps 

Russian Twist - 2 x 20

 

Conditioning -  

 

6 Min Amrap 

6 Box Jump Overrs 

12 KB Swings @24/16

24 Du's 

Rest 2 Mins 

6 Min Amrap 

6 Box Jump Overrs 

12 KB Swings @24/16

Run 100m

 

 

Tuesday 25072017 

 

Activation - 

 

Barbell Warm Up 

 

Focus - 

 

Build To a Heavy - 14 Mins 

1 Clean 

1 Hang Clean 

1 Front Squat 

 

Conditioning -  

 

5 x

3 Squat Cleans 80%

6 Burpess Over The Bar

3 Bar MU

Rest 90 Secs

 

 

Wednesday 26072017 

 

Activation - 

 

2 x 

45 Sec KB Bottom Up Hold 

20 Band Pull Downs

1 Min Plank

 

Focus - 

 

Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

SA KB Floor Press - One Weight Up All Times 3x20

Strict Pull Ups Weighted 5 x 5-10

 

Conditioning -  

 

EMOM 14 

30 DU's 

AMRAP KB Push Press 

 

Alternate With Partner

 

Score is total reps per pair 

 

Optional Finisher - 

 

3 Rounds

20 Face Pulls 

20 Banded Glute Clam 

1 Min Plank 

 

 

Thursday 27072017 

 

Focus - 

 

2x 

Run 200m 

30 Sec Rest 

Run 400m 

45 Sec Rest 

Run 800m 

1 Min Rest 

Run 1 Mile 

2 Min Rest 

 

Optional Finisher -

 

2 Mins Per Side 

Couch Stretch 

Calf Stretch 

 

 

Friday 28072017 

 

Activation - 

 

3 x 

5 Foot Forward Good Morning EL

5 Box Jumps

 

Focus - 

 

Deadlift – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

SA OH Lunge - 3x20 

Hollow Rocks - 3x15

 

Conditioning -  

 

9 MIn AMRAP @40/25

15 Toes To Bar/Knee Raises

10 Deadlift 

5 Power Cleans 

 

Optional Finisher -

 

3 x 

10 Sl Split Squats EL at Body Weight 

20 Sit Ups 

 

 

 


Strength is a choice…choose to be strong