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

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 

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

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 

Week 29

Monday 17072017 

Activation - 

6 Min Amrap 

30 Du's / 60 SS

20 KB Swings 

10 Hollow Rocks 

Focus - 

Start The Clock 

Min 0-10

AMRAP 

Run 200m 

12 KB Snatch 

Min 12-24

50 Ball Slams, 25 Burpee Box Jump Overs

40 Ball Slams, 20 Burpee Box Jump Overs

30 Ball Slams, 15 Burpee Box Jump Overs

20 Ball Slams, 10 Burpee Box Jump Overs

10 Ball Slams, 5 Burpee Box Jump Overs

Min 26-36

AMRAP 

Run 200m 

12 KB Snatch 

Tuesday 18072017 

Activation - 

3 x 

10 Good Mornings 

10 Banded Pull Throughs

Run 100m 

Focus - 

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

Accessory - 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

Conditioning -  

6 Rounds - Rest 30 Sec Between

20 KB Swings 

15 Wall Balls 

Wednesday 19072017 

Activation - 

4 x 

6 Banded Good Mornings 

12 Ball Slams 

6 Box Jumps

Focus - 

5x 

2 Seated Weighted Jump 

3 Broad Jump 

Run 100m Slowly

Rest 2 mins between rounds 

Conditioning -  

Every 2 Mins for 16 Mins

Run 200m FAFP

Thursday 20072017 

Activation - 

2 x 

45 Sec Bottom Up KB Hold 

10 RR or 5 Pull Ups 

30 Sec Hollow Hold 

Focus - 

Floor Press - 40%x5, 50%x5, 60%x5

Accessory - 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

Conditioning -  

12 MIn Amrap 

12 Pull Ups 

9 KB Deadlifts @20/12

6 KB Hang Power Cleans 

3 KB STOH 

Friday 21072017

Activation - 

1 Go You Go x 6 Rounds 

30 Sec Ring Body Saw

Into 

10 Ring Plank Crunches

Focus - 

2-4-6-8-10

KB Windmill 

2-2-2-2-2

KB Turkish Get Up Each Arm 

Conditioning -  

In Pairs For Reps

2x 

1 Min Per Station 

1 - Slam Ball Get Ups 

2 - Tyre Flip Jump Throughs

3 - Box Push 

4 - Front Rack Carry 

5 - Farmers Walk 

6 - Burpee Bar Touch 

7 - Sand Bag Lunges 

Week 28

Monday 10072017 

Activation - 

5 Min Amrap 

KB Alternating Press x 2

Front rack Lunge x2 

Rest 2-3 reps before failure

Focus - 

Floor Press – 75%x5, 85%x3, 95%x1+

Accessory - 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

Conditioning -  

3 Rounds 

30 Front Rack KB Lunges 

20 Weighted Sit Ups @15/10

50 Du's between Each Round

Tuesday 11072017 

Activation - 

Ladder/Depth Jump Circuit 

Focus - 

Build To a Heavy - 14 Mins 

Power Clean 

Hang Clean 

Jerk 

Conditioning -  

Chase Me

The idea here is to chase your partner in front, if you catch them they must then try and catch you back up. The row should give you 30-40 seconds to get ahead. It can be done. If the person gets caught. They must complete a 200m run and then get back on it!

In Pairs 

15 Min Amrap 

15/12 Cal Row 

10 KB Swings 

5 Power Cleans @60/40

Wednesday 12072017 

Activation - 

3 x 

10 KB Cross Body Step Up ES

10 Back Extensions

Focus - 

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

Accessory - 

KB Death March - 3 x 20 Steps 

Russian Twist - 3 x 20

Conditioning -  

4x2 Min Amrap 1 min rest 

12 Goblet Squat

10 HR Press Ups 

Thursday 13072017 

Activation - 

Ful Body Flow Mobility 

Conditioning -  

Every 3 Mins for 30 Mins 

1 - Row 500m 

2 - 30 Burpees Over The Bar

Courtesy of Warrior Programming

Do the basics, do them well, fitness will come

Friday 14072017 

Activation - 

2x 

12 Kneeling KB Push Press 

20 Band Pull Uparts 

Focus - 

Press – 40%x5, 50%x5, 60%x5

Floor Press – 40%x5, 50%x5, 60%x5

SA Bent Over Row - 3x12 EA

Conditioning -  

12 Min TC

Cash In 100 Du's

21-15-9

Push Press @ 40/25

42-30-18

Sit Ups 

Cash Out 100 Du's

Week 27

Monday 03072017

Focus - 

In Pairs 

In a 10 Min Window 

Row 1500m 

Every min 3 Burpee Plate Jumps

Rest 2 Mins 

8 Min Amrap 

40 GTOH 

40 OH Lunge 

Run 100m 

Rest 2 Mins 

In Pairs 

In a 10 Min Window 

Row 1500m 

Every min 3 Burpee Plate Jumps

Tuesday 04072017

Activation - 

3x

100ft KB Rack/OH Press Walk 

10 SA KB Sit Ups EA

Focus - 

Press – 75%x5, 85%x3, 95%x1+

Accessory - 

Floor Press – 65%x5, 75%x5, 85%x5

Strict Pull Up 3 x ME

Conditioning -  

EMOM 12

1 - 40 Du's/120 SS

2 - 8 Burpee Over Box 

3 - Row 15/12 Cals 

Wednesday 05072017 

Activation - 

Barbell Warm Up 

Focus - 

In ten mins build to max Clean 

Then 2 Rounds 

EMOM 3

2 Cleans @70% of max

EMOM 3

6-11 Pull Ups 

Conditioning -  

3 x 

3 Min EMOM

30 KB Swings 

30 Sit Ups 

Rest 1 Min 

Thursday 06072017 

Activation - 

3 x 

10 Good Mornings 

10 Banded Pull Throughs

Run 100m 

Focus - 

Deadlift – 75%x5, 85%x3, 95%x1+

Accessory - 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

Conditioning -  

2 Rounds 

50 Slam Balls 

50 Slam Ball Lunges 

Run 100m 

Friday 07072017 

Activation - 

3 x

45 Sec Passive Hang 

45 Sec Side Plank Rotations ES

10 Inch Worms 

Focus - 

5 x 

L Sit Hold - ME

10 Shoot Throughs

Accessory - 

EMOM 8

5-10 T2B

Conditioning -  

10 MIns In Pairs 

Max Cal Row

Week 26

Monday 26062017 

Activation - 

Aim 

5 Min Amrap 

10 KB swings 

10 Goblet Lunges 

10 Russian Twists With KB 

Focus - 

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

Accessory - 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

Conditioning -  

Aim 

In Pairs 

30 Front Rack Lunges 

26/20 Cal Row 

15 Synchro Burpees 

Split the work as you need. 

Tuesday 27062017 

Focus - 

5x 

2 Seated Weighted Jump 

4 Broad Jump - note distance

Run 100m Slowly

Rest 2 mins between rounds 

Accessory - 

3 x 12 SL RDL 

Conditioning -  

For Time 

Row 2000m 

Split the work as needed 

Wednesday 28062017

Activation - 

3x

10 SA KB Press Each Side 

10 Inverted Barbell Row

Focus - 

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

Accessory - 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

Conditioning -  

12 Min Amrap 

5 Strict Pull Ups/Inverted row 

10 Rolling Tricep Extensions 

15 KB Curls 

100m SA KB Walk - Swop Arm at 50m

Thursday 29062017 

Activation - 

Full Body Mobility 

Conditioning -  

In Pairs 

50 SDHP 

Run 200m With 15/20 KG Plate 

50 Cal Row 

Run 200m With 15/20 KG Plate 

50 KB Clusters 

26 Min Amrap 

Friday 30062017 

Activation - 

3 x 

6 Kang Squats @30/20

3 Box Jumps @24/20

Focus - 

Squat – 70%x3, 80%x3, 90%x3+

Accessory - 

KB Death March - 3 x 20 Steps 

Russian Twist - 3 x 20

Conditioning -  

5 Rounds for time 

20 Wall Balls 

15 Pull Ups 

3 Wall Climbs

13 Min TC

Week 25

Monday 19062017 

Activation -

3 x

30 Sec Wall Facing HS Hold

20 Hollow Rocks

30 Walking Lunges

Conditioning -

Aim - Your aim here is to keep consistent times though each round. Wrk as a team to not let the ball drop and break into manageable sets. 

10 Rounds

In Pairs

Row 30 Cals

50 Wall Balls

Every time the wall ball hits the floor 10 Syncro Burpees 

Tuesday 20062017

Activation -

We are looking today to make sure the posterior chain is awake and active with particular attention to the Glute minimus and medias that help us create strength and stability in our squat. 

3 x

12 Kang Squats

12 Banded Glute Clam Shells

https://www.youtube.com/watch?v=QjKyGqrAaP4

Focus -

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

Accessory -

KB Death March - 3 x 20 Steps

Russian Twist - 3 x 20

Conditioning -

Every 2 Mins for 5 Sets

Run 200m

Time and record each run. The aim is no more than 5-10 second drop off. 

Wednesday 20062017 

Activation -

Barbell Warm Up

Focus -

In ten mins build to max Power Clean

Then 2 Rounds

EMOM 3

2 Power Cleans @70% of max

EMOM 3

5-10 Pull Ups

The aim here to to be as powerful and fast as possible in the cleans and to stay consistent in the pull ups. Don't miss any reps and make sure you hit the same number each time. 

Conditioning -

Row UK 250m Challenge 

Rest 3 Mins

5 Mins Max Burpees 

Selfies and social media - Row UK are stating a new challenge and have asked us to take part. It is to row 250m as fast as possible, take a selfie with your time and then post it to them on social media. They will then be picking winners at random and delivering prizes for the fastest times. 

Thursday 22062017 

Activation -

3x

100ft KB Rack/OH Press Walk

20 Hollow Rocks

20 Back Extensions

Focus -

Press – 70%x3, 80%x3, 90%x3+

Accessory -

Floor Press – 60%x8, 70%x8, 80%x6

SA Bent Over Row - 3x12 EA

Conditioning -

12 Min time cap

5 Rounds

10 SDHP @40/25

15 Push Press

20 Box Jump Overs 

Friday 23062017 

Activation -

2 x

50ft Med Ball Plank Walk

20 Russian Twists

Focus -

EMOM 12

1 - 20 Sit Ups

2 - 20 Ball Slams

3 - 20-30 Sec HS Hold

Conditioning -

AMRAP 2

10 KB thrusters

10 burpees over the DBs rest 1:00

AMRAP 4

8 KB thrusters

8 burpees over the DBs rest 1:00

AMRAP 8

6 KB Thrusters

6 burpees over the DBs

Week 24

We are now in a new phase of the strength cycle. We are going to have a holding cycle to solidify technique and loading.  Please stay on the number's that you have used in the previous cycle. Any questions do let me know. 

Monday 12062017

Activation - 

5 Min Amrap 

1 Wall Climb

15 Band Pull Aparts

10 Ball Slams

Focus - 

Press – 65%x5, 75%x5, 85%x5+

Accessory - 

Floor Press – 50%x10, 60%x10, 70%x10

SA Bent Over Row - 3x12 EA

Conditioning -  

21-15-9 

Burpee Box Overs @24/20

Pull Ups 

Tuesday 13062017

Activation - 

Ladder Drills 

Focus - 

5x 

2 Seated Weighted Jump 

3 Broad Jump 

Run 100m Slowly

Rest 2 mins between rounds 

Conditioning -  

12 MIn Amrap In Pairs

1 Go You Go 

Row 200m 

12 Ball Slams

Wednesday 14062017 

Activation - 

3 x 

12 Good Mornings 

6 Box Jumps 

Focus - 

Deadlift – 65%x5, 75%x5, 85%x5+

Accessory - 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

Conditioning -  

30-20-20 

KB Swings @24/16

Sit Ups 

Run 200m

Thursday 15062017

Focus - 

In 8 Mins 

AMRAP 

Row 12/15 Cals 

12 Double KB Cleans @16/8

12 Front Rack Lunges 

Rest 2 Mins 

In 8 Mins 

AMRAP 

Run 200m 

15 Burpee Bar Touch 

Rest 2 Mins 

In 8 Mins AMRAP 

25 Du's 

5 Pull Ups 

5 Press Ups 

10 Squats 

Friday 16062017 

Activation - 

5 Mins 

Turkish Get Ups 

Focus - 

Floor Press – 65%x5, 75%x5, 85%x5+

Accessory - 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

Conditioning -  

20 Thrusters @40/25

20 DU's/60 SS

20 Hang Cleans 

20 DU's/60 SS

20 STOH 

20 DU's/60 SS

20 Front Squats 

20 DU's/60 SS

Week 23 - De Load

Monday 05062017

Activation - 

3 x 

12 Good Mornings 

12 Band Pull Aparts

20 Dead Bugs 

Focus - 

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

Accessory - 

Front Squat - 40%x5, 50%x5, 60%x5

Conditioning -  

‘Helen’

3 Rounds 

Run 400m 

21 KB swings 

12 Pull Ups 

Tuesday 06062017 

Activation - 

Barbell Warm Up 

10 Mins 

5 Mins Empty Bar 

5 Mins Light Load 

Focus - 

In 20 Mins

Find your 1 RM Clean and Jerk 

Conditioning -  

‘Annie’ 

50-40-30-20-10

Double Unders 

Sit Ups 

Wednesday 07062017 

Activation - 

Every 90 Secs x 5

5 Pull Ups 

10 Press Ups 

15 Squats 

Focus - 

Floor Press - 40%x5, 50%x5, 60%x5

Accessory - 

Every 30 Secs x 20

1 Wall Climb

Conditioning -  

Tabata

1 - Squats 

2 - Sit Ups 

3 - Box Jumps 

4 - Down Ups 

Thursday 08062017 

Focus - 

Every 2 Mins x 20(5 Rounds)

1 - Run 200m + 12 KB Swings 

2 - Row 18/22 Cals 

3 - 15 GTOH + 10 OH Lunge

4 - 50 Du's + 5 Burpee Box Overs 

Friday 09062017 

Activation - 

3 x

50 ft Glute Band Walk 

50 Ft Walking Lunge 

10 Hollow Rocks 

Focus - 

Squat – 40%x5, 50%x5, 60%x5

Accessory - 

Romanian Deadlift – 5,5,5,

Conditioning -  

‘Running Jackie’

Run 1000m

50 Thrusters @20

30 Pull Ups 

Week 22

Monday 29052017

Run 400m

Then

25 Rounds

1 Power Clean @60/40

3 Press Ups

6 Squats

Run 400m 

Tuesday 30052017

Activation -

3 x

12 Kang Squats

10 Hollow Rocks

Focus -

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

Accessory -

Romanian Deadlift - 5,5,5

Conditioning -

21-15-9

Goblet Squats

Burpees

Sit Ups

DO NOT HOLD BACK 

Wednesday 31052017 

Activation

3 x

10 Plyo Lunges

3 Broad Jumps

Rest 1 Min

Focus -

8 x

5 Slam Balls

50ft Box Push Sprint

100m Recvoery Run

Rest 2-3m

Must be all out effort

Conditioning -

Every 3 Mins x 5

Row 9/12 Cals

10 Burpee Box Jump Overs

Every Round Is a max effort sprint

Thursday 01062017

Activation -

2 x

30 Sec Handstand Hold

10 Hip Bridges - 3 sec hold

10 Band Pull Aparts

Focus -

Press – 40%x5, 50%x5, 60%x5

Accessory -

Floor Press – 40%x5, 50%x5, 60%x5

Conditioning -

8 Min Amrap

8 Push Press @40/25

8 Front Rack Lunges 

Friday 02062014

Activation - 

3 x

1 Min Plank

45 Sec Side Plank L/R

Focus -

3 x

100m SA Rack/SA Farmers Carry L

100m SA Rack/SA Farmers Carry R

20 Russian Twists Between Sets

Accessory -

EMOM 5

20 Sec Chin Over Bar Hold

Conditioning -

Every 4 Mins x 3

Run 200m

10 KB Snatches @12/16

12 Box Jumps

Week 21

Monday 22052017 

Activation - 

3 x 

55ft Bottom Up KB Walk 

10 Banded Shoulder Rotation 

Focus - 

Press – 75%x5, 85%x3, 95%x1+

Accessory - 

Floor Press – 65%x5, 75%x5, 85%x5

Between each set 5 pull ups or 10 RR

Conditioning -  

EMOM 15

1 - 10 SDHP @40/25

2 - 20 Sit Ups 

3 - 8-10 Pull Ups 

Tuesday 23052017 

Activation - 

5 Mins

3 Box Jumps 

3 Broad Jumps 

Walk Back and Repeat 

Focus - 

8 x 

5 Slam Balls 

50ft Box Push Sprint

100m Recvoery Run

Rest 2-3m 

Must be all out effort

Conditioning -  

For time 

Row 500m 

Rest 4 Mins 

Row 500m 

Wednesday 24052017 

Activation - 

3 x 

10 Walking Good Mornings

5 Broad Jumps 

Focus - 

Deadlift – 75%x5, 85%x3, 95%x1+

Accessory - 

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

Conditioning -  

Every 2.30x5

30 Du's/60SS

AMRAP KB Swings

Thursday 25052017 

Focus - 

5 Rounds 

Run 400m 

24 KB Snatch

14 Burpees Box Jump Overs

Rest 1 Min

Friday 26052017 

Activation - 

5 x

5-10 Press Ups 

10 Band Pull Aparts 

10 Dead Bugs 

Focus - 

Floor Press – 75%x5, 85%x3, 95%x1+

Accessory - 

3 Sets 

10 SA KB Seated Press EA

20 Hollow Rocks 

Conditioning -  

4 Rounds Form 

12 Barbell Curls 

12 Skull Crushers - Barbell or KB 

12 Strict Ring Rows 

Run 100m

Week 20

Monday 15052017 

Activation - 

8 Min Amrap 

10 KB Swings 

10 Goblet Lunges 

Run 100m 

Focus - 

30 Min EMOM

1 - 12/15 Cal Row 

2 - 15 Ball Slams 

3 - 10 Burpee Bar Touch

Tuesday 16052017 

Activation - 

2 x EA

10 Bottom UP KB Press 

55ft Bottom Up Carry

10 Hollow Rocks 

Focus - 

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

Accessory - 

10 Mins To Complete

5 x 

10 Bent Over Row EA

20 Band Pull Aparts 

Conditioning -  

8 Mim Time Cap 

30 Wall Balls 

15 Pull Ups 

30 Wall Balls 

15 Pull Ups 

30 Wall Balls 

Wednesday 16052017 

Activation - 

3 x Increase load over sets

5 HH Clean 

5 Hang clean 

5 Front Squat

5 Push Jerk 

Focus - 

8 Mins To Build to 80% 

Then 

EMOM 10 

1 Clean + 1 Power Clean + 1 Jerk 

@80%

Conditioning -  

For Time 

Row 1000m 

Thursday 17052017 

Activation - 

3 x 

12 Kang Squats 

10 Hollow Rocks 

Focus - 

Squat – 70%x3, 80%x3, 90%x3+

Accessory - 

Romanian Deadlift – 8,8,6

Conditioning -  

Dianne

21-15-9

Deadlifts @80/50

HSPU or Hand Release Push Ups 

Friday 18052017 

Activation - 

3 x 2 min Rest 1 Min 

30 Shoulder Taps 

AMRAP Russian Twists @9/6

Focus - 

Every 2 Mins Alternating for 10 Sets 

1 - 30-45 Sec L Sit 

2 - 60 Sec Chinese Plank

Conditioning -  

6 Rounds For Time

10 Slam Balls 

10 Squats With Slam Ball 

Week 19

Monday 08052017

Activation -

3 x

12 Kang Squats

10 Hollow Rocks

Focus -

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

Accessory -

Romanian Deadlift - 50%x10, 60%x10, 70%x10

Conditioning -

442 Burpees for time!

Ha... you wish!!

8 Min Amrap

24 KB swings

12 Box Jump Overs

6 Burpees

Tuesday 09052017

Activation -

2 x

45 Sec Work 15 Sec Rest

1 - Single Leg Latteral Jumps

2 - Hand to elbow plank transition

3 - Squat Jumps or Jumping Lunge

Focus -

7 x

50ft Box Push Sprint

Run 200m

Rest 2-3m

Must be all out effort

Conditioning -

21 KB Clean and Press

21 Sit Up

50 Du's

15 KB Clean and Press

15 Sit Up

50 Du's

9 KB Clean and Press

9 Sit Up

50 Du's

Wednesday 10052017 

Activation -

2x

2 Min L 2 Min R

TGU to 5 Floor Press

Focus -

Press – 70%x3, 80%x3, 90%x3+

Accessory -

Floor Press – 60%x8, 70%x8, 80%x6

Between Each Set 5 Pull Up or 10 Ring Rows

Conditioning -

Every Min for 12 Mins

Even - 12 Thrusters @40/25

Odd - 12 Burpees 

Thursday 11052017 

Conditioning - 

In Pairs

I Go You Go

14 Rounds

15 Cal Row

9 Deadlifts @50/35

6 Hang Power Cleans

3 STOH

40 Min Time Cap 

Friday 12052017 

Activation -

3 x

12 Good Mornings

10 Standing Glute Abduction EL

10 Hollow Rocks

Focus -

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

Accessory -

Front Squat - 60%x8, 70%x8, 80%x6

Conditioning -

12 MIn Amrap

14 KB Step Ups

28 Ball Slams

Run 100m 

Week 18

Tuesday 02052017

Activation -

3x

10 Lying Hip Thrusts @40/30

10 Standing Glute Abduction EL

10 Hollow Rocks

Focus -

Deadlift – 65%x5, 75%x5, 85%x5+

Accessory -

Front Squat - 50%x10, 60%x10, 70%x10

Conditioning -

I Go You Go

10 Min Amrap

10 Wall Ball

5 Burpees

50ft Box Push - Width Ways 

Wednesday 03052017

Activation -

Barbell Warm Up

Focus -

8 Mins To Build to 75%

Then

EMOM 10

2 Power Clean + 1 Jerk

@75%

Conditioning -

Sale Sharks

Row for metres

30 sec on 30 sec off x 6

Thursday 040052017

Activation -

2 x

50ft KB SA Front Rack Carry L

30 Sec Arm Bar L

5 Push Press

50ft KB SA Front Rack Carry R

30 Sec Arm Bar R

5 Push Press

Focus -

Floor Press – 65%x5, 75%x5, 85%x5+

Accessory -

SA Bottom up KB Carry

3x 55ft Each Arm

Rest 1 min between

Conditioning -

KB Complex

2,4,6,8,10,8,6,4,2

Double KB

Bent Over Row

KB Clean

KB Push Press 

Friday 050052017 

Activation -

3 x 2 min Rest 1 Min

30 Shoulder Taps

AMRAP Russian Twists @9/6

Focus -

10 Mins Turkish Get Ups

No Drop

Each Drop Accumulate 10 Burpees

Accessory -

3x

20 Weighted Double Dead Bugs

Conditioning -

I Go You Go

12 Min Amrap

Run 100m

10 Burpees

Each Round Is A Sprint

Week 17

Huge Congratulations to Sam and Gemma for an amazing performance at Just Row this weekend. All the effort, training and sweat was well worth it. Proud of you both! 

Monday 24042017 

Activation - 

3 x 

50 ft Gekko Crawl 

20 Shoulder Taps 

15 Glute Bridge 

Focus - 

Floor Press - 40%x5, 50%x5, 60%x5

Accessory - 

Hand Stand Hold

EMOM 10 

20-30 sec wall facing handstand hold 

Conditioning -  

In Pairs

5 Min Amrap 

5 Double KB Clean and Press @16/12

Swop every 5 Reps 

Rest 2 Mins 

3 Mins 

Max Rep Syncro Burpees 

Tuesday 25042017 

Activation - 

Ladder Drills 

Focus - 

6 x 

50ft Box Push Sprint

Run 200m 

Rest 2-3m 

Must be all out effort

Accessory - 

NA

Conditioning -  

Every 3 Mins x 3

40 Slam Balls 

30 Sit Ups 

20 Press Ups 

Wednesday 26042017 

Activation - 

5 MIn Amrap 

TGU + 5 OH Lunges 

Focus - 

Squat – 40%x5, 50%x5, 60%x5

Accessory - 

Romanian Deadlift – 5,5,5

Please record load

Conditioning -  

8 MIn Amrap 

12 KB Snatch @20/12

12 KB Step Ups

48 Du's

Thursday 27042017 

Activation - 

3 x 

10 Good Mornings

10 Push Press 

10 Front Rack Lunges 

Focus - 

12 MIn Amap 

6 Thrusters @30/15

12 Down Ups 

Run 100m 

Rest 2 MIns 

10 Min Amrap 

4 Thrusters @40/25

10 Down Ups 

Run 100m 

Rest 2 mins 

8 Min Amrap 

2 Thrusters @50/35

8 Down Ups 

Run 100m

Friday 28042017 

Activation - 

3 x 

10 Bottom Up KB Press EA

1 Back Burner

5 Tempo Press Ups 

Focus - 

Press – 65%x5, 75%x5, 85%x5+

Accessory - 

Floor Press – 50%x10, 60%x10, 70%x10

Conditioning -  

In Pairs 

Row 1000m 

50 Push Press @40/25

30 Pull Ups 

Row 500m

50 Push Press @40/25

30 Pull Ups 

Week 16 - Deload

Monday 17042017

Activation -

3 x

100 Single Skips

20 Reverse Lunges

20 Dead Bugs

Focus -

In Paris

Pyramind Kelly

Run 1200m

75 Wall Balls

75 Box Jumps

Run 800m

50 Wall Balls

50 Box Jumps

Run 400m

25 Wall Balls

25 Box Jumps 

Tuesday 18042017 

Activation -

3 x

30 Sec Handstand Hold

5 Strict Pull Ups

20 Hollow Rocks

Focus -

Press – 40%x5, 50%x5, 60%x5

Accessory -

Floor Press – 40%x5, 50%x5, 60%x5

Conditioning -

Work 4 mins rest 1 mins x 3

8 Pull Ups

12 Press Ups

24 KB Swings 

Wednesday 19042017 

Activation -

Barbell Warm Up

Focus -

8 Mins To Build to 70%

Then

EMOM 10

2 Power Clean + 1 Jerk

@70%

Accessory -

5 x 2

Clean and Jerk at 40%

Pause In each position

Conditioning -

21-15-9

Power Clean

Bar Hop Burpees

@40/25

Thursday 20042017

Activation -

5 Min Amrap

10 KB Swings

10 KB Goblet Revers Lunges

1 TGU Each Arm

Focus -

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

Accessory -

Front Squat - 40%x5, 50%x5, 60%x5

Conditioning -

5 Rounds

10 Deadlifts at BW

15 Box Jump Overs

Rest 45 Seconds 

Friday 21042017 

Activation -

3 x

45 Sec Side Plank

10 Banded Plank Pull Throughs

10 Pairs Twisting Ball Throw Burpee

Focus -

2,4,6,8,10

Windmill Each Arm

30 Sec Hollow Hold

20 Sec Chin Over The Bar Hold

Conditioning -

Tabata

1 - Goblet Squat Hold

2 - Sit Ups 

Week 15

Im going to drip feed you the programming this week!! HAHA!!

Monday 10042017

Activation -

3 x

10 Good Morning to Reverse Lunge EL

10 Windmills ES

Run 100m - Heels to Bum

Focus -

Deadlift – 75%x5, 85%x3, 95%x1+

Accessory -

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

Conditioning -

In Pairs 12 Min Window

Row 1000m

Then

Climb The Ladder

2,4,6,8,10 etc

KB Swings @24/16

Synchro Burpees

Tuesday 11042017

Activation -

5 Mim Amrap

10 KB Swings

2 Rounds of 3 Cones Fast as Possible 

Focus -

10 x

2 High Box Jumps

Rest 90 Secs Between

Add Height as needed

Conditioning -

Every 2 min x 5

10 Ball Slams

100m Sprint

Then

75 Hollow Rocks 

Wednesday 11042017 

Activation -

3 x

10 Alternating Kneeling KB Press

10 Double KB Reverse Lunge

10 Back Extensions

Focus -

Floor Press – 75%x5, 85%x3, 95%x1+

Accessory -

Every 15 Seconds x 20

1 Wall Climb

Conditioning -

Every 90 Secs x 10

'Cindy'

5 Pull Ups

10 Press Ups

15 Squats 

Thursday 13042017 

35 Min AMRAP

In Pairs

Row 150 Cals

150 Wall balls

150 KB Snatches

150 Burpees 

Friday 14042017 

Activation -

3 x

2 x Clock Lunge With KB

20 Shoulder Taps

10 Wall Squats

Focus -

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

Accessory -

Romanian Deadlift - 5,5,5

Conditioning -

Every 2 Mins x 5

Run 200m

Amrap

1- KB Swings

2 - Sit Ups

3 - Box Jumps

4 - Sit Ups

5 - KB Swings 

Week 14

Monday 03042017

Activation - 

3x 

10 Alternating Kneeling KB Press

10 KB RDL

50 Single Skips or 25 DU's

Focus - 

5x

4 Min Amrap

10 Slam Ball Burpee Over Box

12 GTOH 

14 OH Lunge

1 Min Max Du's

Tuesday 04042017

Activation - 

5 Mins For Form

5 Half TGU 

2 Full TGU

Right Side then Left Side

Focus - 

Squat – 70%x3, 80%x3, 90%x3+

Accessory - 

Romanian Deadlift – 8,8,6

Conditioning -  

EMOM 12

1 - 14 KB Snatch 

2 - 10 TTB/Knee Raises 

Wednesday 05042017

Activation - 

KB Complex - 3 x 5 ES

Clean

Reverse Lunge

Push Press

Focus - 

Build to a max for the day 

2 Power Clean + 1 Jerk

Accessory - 

NA

Conditioning -  

3 x 

48 Sit Ups 

12 Power Cleans @ 60% Above

12 Pull Ups 

Thursday 06042017

Activation - 

3x 

5 Half Kneeling Arnold Press EA

5 Single Arm OH Lunge EA

10 Back Ext 5 sec hold

Focus - 

Press – 75%x5, 85%x3, 95%x1+

Accessory - 

Floor Press – 65%x5, 75%x5, 85%x5

Conditioning -  

12 Min AMRAP 

12 Barbell High Pull 

8 Inverted Row - 2 sec Pause

12 Reverse BB Curl 

8 Deficit Press Ups 

Friday 07042017 

Activation - 

5 Mins

1 Turkish Get Up Right 

55ft OH Walk Right

1 Turkish Get Up Left

55ft OH Walk Right 

Focus - 

3 x

10 Landmine Rotations

10 Kneeling Landmine Press EA

Then 

3x 

55ft Suitcase Carry EA @50/30

Conditioning -  

In Pairs 

10 Rounds 

Row 250m

10 Burpees