Week 2

Monday 09012016

Activation - 

3 x 

10 Good Mornings

5 Front Squats

3 x High Hang/Hang/Full Clean

Focus - 

15 Mins To Find Max Clean

Then Every 30 Seconds for 10 MIns

1 Clean at 75%

Conditioning - 

In Pairs 10 Min TC

3 Rounds

40 Cal Row

120 DU's

30 KB Thrusters @12/8

Tuesday 10012016

Activation - 

2 x 

1 mIn Plank

45 sec Side Plank Pulse ES

1 Min Overhead BB Hold

Focus - 

6x 

100m Front Rack KB Carry

30ft Box Push

Accessory - 

3x20 Hanginig Hip Touch

Conditioning - 

Go home and get ready to squat tomorrow

Wednesday 11012016

Activation - 

3 x

10 Wall Squats

20 Walking Lunges

2 Turkish Get Ups

Fous -

12 Mins To Find a Max Back Squat

Then 6x2 @80%

Accessory - 

40 KB Step Ups - 2 Sets max

120 Walking Lunges

Conditioning - 

5 min time cap

75 Burpees

Thursday 12012016

Activation -

3 x 

Row 250

30 Lunges

1 Mn Handstand Hold

Focus - 

In Pairs 8 x 

90 sec work 30 sec rest

1 Person Rowing For Max Metres

1 Person AMRP 

3 Thrusters @40/25

6 Toes To Bar

9 Box Jumps

Switch Activity in the 30 sec rest

Friday 13012016

Activation - 

Shoulder Mobility 

Then 21-15-9

Scap Pull Ups

Scap Push Ups

Focus - 

Pull Ups, Toes To Bar, Bar Muscle Ups

20 Mins to work on one of your choice. 

Conditioning - 

Helen

3 Rounds 

Run 400m 

21 KB Swings

12 Pull Ups

Week 1

Tuesday 03012016

Activation -

3x

10 Wall Squats

10 KB Swings

2 Turkish Get Ups

Focus -

Deadlift

10 Mins To Find Heavy Single

Then 6x2 @80%

Accessory -

3 x 10 SL KB RDL

3x 20 Hollow Rocks

Conditioning - 

5 Rounds

Run 100m

15 Ball Slams

Wednesday 04012016

Activation - 

Barbell warm up - Empty Bar

2 x 5 Front Squats

2 x 5 Back Squat

2 x 5 High Hang Clean

2 x 5 Hang Clean

Focus -

Hang Clean

In 10 Mins

Build to 70% Max Clean

Then EMOM 10

1 Hang Clean at 70%

Conditioning - 

27-21-15-9

KB Swing

Knee Raises

Box Jumps

Thursday 05012016

Activation - 

3 x

Row 200m

10 Fwd Lunge/10 Rev Lunge/10 Lat Lunges

20 Deadbugs

Focus -

EMOM 14 Mins

1 - 15 Burpees

2 - 10 KB Snatch, 40 SS

Rest 5 Mins

EMOM 14 Mins

1 - 10 Pull Ups, 1 Wall Climb

2 - Cal Row 12/10

Friday 06012017

Activation - 

3 x

30 Sec Handstand Hold

30ft Broad Jump

60ft KB Front Rack Carry

Focus - 

Push Press

10 Mins To Find Heavy Single

The 6x2 @80%

Accessory -

3 x

10 SA KB Press EA

10 Hanging Hip Taps/Pike Toe Taps

Conditioning - 

6 Min Time Cap

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

GTOH

Weighted Sit Ups

Week 51

Monday 19122016

Activation - 

3 x 

10 RDL

10 Hollow Rocks

10 Side Lying Leg Raises EL

Focus -

Deadlift 

In 12 Mins Find Heavy 3

Then 

5x3@75%

Accessory -

3 x 12 KB Swings

3 x 12 Back Extensions

Conditioning - 

6 MIns

Max Burpees

Tuesday 20122016

Activation - 

2 x 

1 Min Plank Rotation Walks

45 Side Side Plank Dips ES

Focus - 

10-9-8-7....1

Barbell Sit Ups or Barbell Leg Raises

Russian Twists

Run 100m With Slam Ball

Conditioning - 

200 Walking Lunges

Wednesday 21122016

Activation - 

3 x

30 Sec Arm Bar

10 Scap Pull Ups

10 Scap Press Ups In Plank

Focus -

Push Press

In 12 Mins Find Heavy 3

Then 

5x3@75%

Accessory - 

3 x 12 KB Floor Press 

3 x 12 KB Curls

Conditioning - 

In Pairs I Go You Go x 4 Each 

In 90 Sec

15/12 Cal Row

ME Ball Slam

Thursday 22122016

Activation - 

Barbell Warm Up

Focus -

EMOM 5

3 Power Cleans @70%

EMOM 5

2 Power Cleans @75%

EMOM 5

1 Power Clean @ 80%

Conditioning - 

Every 3 Mins x 3

25 KB Snatch @16/12

75 Double Unders/150 SS

Friday 23122016

Activation - 

3 x 

10 Good Mornings

10 Barbell Latteral Lunges

20 Sit Ups

Focus - 

Every 5 Mins x 3

22 Deadlifts @60/40

22 Wall Balls

Run 300m

Rest 5 Mins

Every 5 Mins x 3

16 OH Lunge

12 Pull Ups

16 OH Lunges

21 Burpee Plate jumps

Week 50

Monday 12122016

Activation -

3x60ft Each 

Partner Wheel Barrow Walks

Focus -

5 x 6 Turkish Get Ups

Each Rep Must have 2 Sec Pause at Each Stage 

OH Walk 30ft each Rep

Conditioning - 

5 Rounds

In 2 Mins Complete

18 Front Rack KB Lunges @16/8

12 Burpees Over The Bar

18 Sit Ups

Tuesday 13122016

Activation - 

3x

30 Sec Arm Bar

5 Bottom Up Press EA

20 Plyo Lunges

Focus - 

Push Press

12 Mins to find Heavy 5

The 5x4 @70%

Accessory - 

3x10 SA KB Press

3x10 Inverted Row

Conditioning - 

Every 3 Mins for 3 Rounds

10 Press Ups

20 GTOH

30 Air Squats 

Wednesday 14122016

Activation - 

2 x

10 Upright Row

10 Front Squats 

10 Strict Press

Focus - 

10 Mins 

Hang Power Clean Technique

EMOM 10

2 Hang Power Clean @65%

Conditioning - 

EMOM 10

1 - 40 Du's/ 90 SS

2 - 10 Thrusters @40/25

Thursday 15122016

Focus - 

In Pairs 

Row 5km

One Person Must Be Running 200m

With Slam Ball - Swop Every 200m Run

Friday 16122016

Activation - 

3 x

10 Good Mornings @20/15

10 Wall Squats

5 Box Jumps

Focus - 

Back Squat

12 Mins To Find Heavy 3

Then 5x4@70%

Accessory - 

3 x

10 Goblet Squats @20/16

5 Box Jumps @240/20

Conditioning - 

7 Min Amrap 

30 Walking Lunges

10 Pull Ups 

Week 49

Monday 05122016

Activation - 

3 x 

20 Latteral Lunge

10 Dead bugs

10 Squat Jumps

Focus - 

Back Squat

12 Mins To Find Heavy 5

Then 5x4@70%

Accessory - 

3x20

KB Step Ups @16/12

Conditioning -  

5 Min AMRAP

Burpee Ball Slam

Tuesday 06122016

Activation - 

2 x rest 10 sec between each movement

5 Muscle Clean

5 High Hang Power Clean

5 High Hang Clean

5 Hang Clean

Focus - 

10 Mins to Build to HHPC @ 65% of max clean

EMOM 10

2 HHPC @65%

Conditioning - 

‘Sprint Helen’

3 Rounds

Run 100

21 KB Swings @24/16

12 Pull Ups

Wednesday 07122016

Activation - 

3 x 

2 Widths Bear Crawl

2 Widths Walking Lunge

2 Widths Broad Jump

Focus - 

4 Rounds - 1 Min To Complete

1 - 12/9 Cal Row

2 - 12 Weighted Sit Ups - Slam Ball

3 - 12 Ball Over Shoulder

4 - 12 HR Press Ups

5 - 60ft Box Push

6 - Rest

Thursday 08122016

Activation - 

3 x 

10 KB Swings

10 KB Lunges

10 Back Extension

Focus - 

Deadlift

12 Mins To Find Heavy 5

Then 5x4@70%

Accessory - 

3 x 12 Good Mornings @40/30

3 x 3 Box Jumps @24/20

Conditioning - 

42 - SS/Du’s

21 - KB Snatch @16/12

15 - Sit Ups 

30 - SS/Du’s

15 - KB Snatch

12 - Sit Ups

15 - SS/Du’s

12 - KB Snatch 

9 - Sit Ups

Friday 09122016

Activation - 

3 x 

15 Hip Bridge

45 Sec Side Plank ES

Focus -

Every 2 Mins for 20 mins

1 - 1 Min Chinese Plank

2 - 15-20 Hollow Rocks

Conditioning - 

In Pairs I Go You Go

10x10 Russian Twists Each

@9/6 Slam Ball

Finisher - 

4 Mins Prowler

Week 48

Monday 28112016

Activation - 

3x 

10 Wall Squats 

20 Lunges

10 Hollow Rocks

10 Back Extensions

Focus - 

Back Squat

In 10 Mins Find a 3 RM for the Day

Then 

Every 2 Mins for 10 Mins

3 @ 70%

Conditioning - 

21-15-9

GTOH @20/15

Burpess

Run 200m

9-15-21

OH Lunges @20/15

Sit ups

Tuesday 29112016

Activation - 

3 x

10 KB swings @20/16

5 Box jumps @24/20

Focus -

10 x 10m Sprints

Rest 1 Min Between Sets

Conditioning - 

10-1

Slam Balls

Pull Ups

Wednesday 30112016

Activation - 

3 Rounds

10 Good Mornings

10 Weighted Sit Ups

3 Broad Jumps

Focus -

Every 3 Mins for 10 Rounds

Min 0-1

3 Deadlifts at 70%

Min 1-3

Amrap Cindy

5 Pull Ups

10 Press Ups

15 Squats 

Thursday 01122016

Activation - 

3x

1 Back Burner

1 Wall Climb to 30 Sec Handstand Hold

PVC Pipe Lunge Complex

Focus - 

Ring Skills

Control Work

Shoulder Stability

Inversions

Skin The Cats

Conditioning - 

10 min time cap

120 KB Snatches @20/12

EMOM 5 Burpees

Friday 02122016

Activation - 

3x

1 Min Plank

45 Sec Side Plank Rotations ES

1 Min KB Rotations

Focus - 

EMOM 20

1- 12 KB Goblet Squats

2- 12 Toes To Bar/Knee Raises

Conditioning - 

Sale Sharks Row

6 x 30 Sec Work 30 Sec Rest

Score is total metres

Week 47

Monday 21112016

Activation - 

3x 

10 RDL 

8 Front Squats

3 Push Press

3 Push/Split jerk

Focus - 

In 10 mins Build To Heavy Power Clean and Jerk

Rest 2 Mins

EMOM 8 

2 Clean + 1 jerk @70% 

Conditioning - 

3 Rounds

7 Front Squats @60/40

14 Burpees Over The Bar

Tuesday 22112016

Activation - 

2x

10 Deadbugs

30 Sec Arm Bar EA

5 Bottom Up Press EA

Run 100m 

Focus - 

2 Rounds @16/12

20 Double KB Deadlifts 

Run 200m 

20 Double KB STOH

Run 200 

20 Goblet Squats 

Run 200m 

20 Reverse Burpees

Run 200m 

20 Pull Ups

Run 200m 

20 Box Jumps

Run 200m 

20 Double Kb Swings

Wednesday 23112016

Activation -

3 x

1 Wall Climb

30 Sec Handstand Hold

1 Min Hand Placement Work

30 Sec Side Plank ES

Focus - 

Handstand progressions

Hand Placement Drills 

Then 

10 Mins Handstand Walk Attempts

Conditioning - 

10 Mins For Form

15 KB Floor Press

1x 21's

Run 100m

Thursday 24112016

Activation - 

2 x 

10 Split Lunge KB Press EA

10 Palov Press ES

Focus - 

4 x

200m Farmers Carries EA @24/16

25 Sit ups Or 12 Barbell Leg Lowers

Conditioning - 

Accumulate 5 Mins In a Top Plank

Every Time You Break 

15 Knee Raises

4 Mins Prowlers

Friday 25112016

Activation - 

3x 

30 Sec Passive hang

5 Static Inch Worm

10 Band Pull Aparts

Focus - 

10 Mins To Find Heavy Push Press x2

Every 2 Mins x4

2 Push Press at 75%

Conditioning - 

21-15-9

Deadlifts @80/50

Hand Release Press Ups

Week 46

Monday 14112016

Activation - 

3 x 

10 Good Mornings

10 Push Press

10 Barbell Sit Ups

Focus - 

For Max Reps x 5

45 Secs Work, 15 Secs Rest

1- DU's/SS

2 - Alternating arm KB snatch @20/16

3 - Down Ups

4 - Ball Slams

5 - Box Jumps @24/20

6 - Rest one min

Tuesday 15112016

Activation - 

3x 

10 Good Mornings

10 KB Swings

5 Broad Jumps

Focus - 

Row - In Pairs For time

1x250m

1x500m

1x1000m 

1x1000m

1x500m

1x250m

Conditioning - 

10 Mins Max Slam Ball Get Ups

Wednesday 16112016

Activation -

3 x 

15m Inch Worm

15m Pommel horse walk

Focus - 

Tabata

1 - Weighted Hollow Holds 5kg

Rest 2 Mins

2 - PVC Back Extensions

Rest 2 Mins

3 - Knee Raises

Conditioning -

27-21-15-9

Push press @40/30

Burpees

Thursday 17112016

Activation - 

3x 

10 SL Hip Bridge ES

20 Wall Squats

1 Back Burner

Focus - 

5x10 Rear Leg Raises Split Squat EL

Increase load from Week 44

Superset with

5x5 Strict Pull Ups

Conditioning - 

50-40-30-20-10

KB Swings @24/16

Run 200m

Friday 18112016

Activation - 

10 Mins

Ladder drills

Focus - 

10 Rounds

1 x Seated Weighted Jump @10/5

1 x Box Jump

Conditioning-

30 Sec On 30 Sec Off 6 Rounds

Barbell Squat Jumps @20/15

Week 45

Monday 07112016

Activation - 

2 x 

10 SA OH Lunge L

15 Min Inch Worms

10 SAOH Lunge R

Focus - 

Ring Work

Ball Ups

Skin The Cats

Inversions

Conditioning - 

In Pairs

15 Mins Max Distance Row

Only row 250 sprints at a time

Tuesday 08112016

Activation - 

2 x 

1 min SL SA Alternating Plank

30 Side Plank Pulses ES

Focus - 

5 Rounds

1 Min Chinese Plank

10 Knee Raises/Barbell Leg Raises

Conditioning - 

15-12-9 @12/8

KB Goblet Squats

KB Push Press

KB Calf Raises

Run 200m

Each Round Must Be Unbroken

Wednesday 09112016

Activation - 

3 x 

20 Side Lying Leg Raises

30 Sec Arm Bar EA

5 KB Curl To Bottom Up Press EA

Focus -

Push Press 

10 Mins 3rm For the Day

Every 2 Mins for 10 Mins

10 KB Step Ups @16/8

Conditioning - 

10 Mins For Form

4 Pull Ups

8 Press Ups

12 Barbell Curls

Thursday 10112016

Activation -

3 x

10 RDL

5 Hang Power Cleans

3 Broad Jumps

Focus -

8 Mins Build to Heavy Power Clean

Then

8 Min EMOM

1 Power Clean + 1 Hang Power Clean

@70% of Above

Conditioning - 

In 3 Mins 

Run 200m

Amrap Burpee Box Jumps

Rest 1 Min

In 3 Mins 

Run 200m

Amrap Ball Slams

Friday 11112016

Activation - 

3 x

10 Good Mornings

1 Front Rack Lunges

Run 100m

Focus - 

EMOM 12

1 - 200m Run

2 - 5 Deadlift @100/60 + 20 Air squats

EMOM 12

1 - 12 KB Swings@24/16 + 6 Chest To Bar Pull Ups

2 - 250m Row

Cool Down - 

2 Min Couch Stretch EL

2 Min Hamstring Stretch EL

Week 43

Monday 24102016

Activation –

3 x

10 Shoulder opener @1.25/2.5kg

Back Burner

5 Partner Ball Slams Throw

Focus –

5 x 10 Strict Press

Super set with

10 EL Front Foot Raised Lunge

@15/10

Conditioning –

4 Rounds

10 Double KB Push Press

12 Double KB Goblet Squat

14 Calf Raises

Must be unbroken to count

Accumulate 200m run if you brake

Tuesday 25102016

Activation –

3 x

10 RDL @40/30

5 Front Squat 2 sec Pause

5 Bent Over Row

Add load each set to get to 40/30

Start at empty bar

Focus –

Every 2 Mins x 6 Sets

1 Clean

2 Front Squat

1 Jerk

Build load over sets

DO NOT MAX OUT

Conditioning –

Every 2.30 Mins for 15 Mins

Row 250

6 Pull Ups

6 Press Ups

Wednesday 26102016

Activation –

3 x

5 KB Bottom up squat to press EA

10 band pull aparts

30 lunges

Focus –

2.30 on 1.30 off x 8

4 of each, alternating AMRAP

1 -

Run 200m

15 Knees To Elbow

2 -

10 Thrusters @16/8-12

15 KB Swings

10 Box Jump Overs

Thursday 27102016

Activation –

3 x

10 KB Swings

5 KB bent over row each arm

10 Box Jumps

Focus –

10 Mins

Rowing Technique/Warm Up

Conditioning –

In pairs

500m each @ 22 strokes per min

500m each @ 24 strokes per min

500m each @ 26 strokes per min

500m each @ 28 +

500m each @ 26 strokes per min

500m each @28+

Friday 28102016

Activation –

5 Mins

3 Cones

Focus –

Re Cap Turkish get Ups

10 Mins TGU

Rest 2 mins

3x 10 Windmill Each Side

Conditioning –

OMEM 12

1 - 30 Sec side plank each side

2 - 12 Tuck Ups

3 - 30 sec Plank Extension

4 - 15 Slam Ball

Week 42

Monday 17102016

Activation –

Lateral Balance Work

Focus -

10 Sets - Rest 45 Secs

Slam Ball @6kg Throw To Sprint

Conditioning –

I Go You Go

7 x 250m Row Each

These are all out efforts. No More than 5 sec drop off.  If so accumulate 5 burpees per second dropped

Tuesday 18102016

Activation –

3 x

5 KB Bottom up press EA

10 band pull apart

30 lunges

Focus –

12 Min Ladder

3,6,9,12,15 .....

Thruster @40/25

Pull Up

Run 100m

Rest 5 Mins

12 Min Ladder

5,10,15,20,25 ......

KB Swing @24/16

Burpee

Run 100

Wednesday 19102016

Activation –

3 x

30 Sec Handstand hold

45 Sec Passive Hang

1 Min plate plank walk

Focus –

Handstand Push Up Progressions

Then

OMEM 10

1-5 Kipping HSPU

Conditioning –

For Form 12 Min Amrap

10 Box Dips

1 Round 21's

15 Weighted Sit Ups

Thursday 20102016

Activation –

In Pairs Complete

100m Bear Crawl

100m Wheel Barrow Walk

100m Bear Crawl

Focus –

1 min on 1 min off x 5

Med Ball Pommel Horse

Rest 2 mins

1 Min on 1 Min Off

ME Knee Raises

Amrap Sit Ups

Conditioning –

 'Annie'

50-40-30-20-10

DU's/ Single skips

Sit Ups

Friday 21102016

Activation –

3 x

20 Side lying leg raise each side

15 Scap pull ups

15 Hollow Rocks

Focus –

Rear Leg Raised Split Squat 5x10 EL

Stay at same weight

Increase load by 2.5kg

Intermediate -  Pull Ups 5x5

Beginner -Ring Row - 5x10

Conditioning –

2 Rounds

50 Push Press @40/20

25 Burpees

Week 41

Monday 10102016

Activation –

3 x

30 Sec KB Arm Bar Each Side

10 Band Pull Aparts

10 Wall Squats

Focus –

10 Rounds

Min 0-1

10 Double Kb push press

@16/8-12

Min 1-2

30-50 Du's

Min 2-3

10 Box Jump Overs

Tuesday 11102016

Activation –

3 x

10 KB Swings

5 KB bent over row each arm

10 Box Jumps

Focus –

10 Mins

Rowing Technique/Warm Up

Conditioning –

In pairs

500m each @ 22 strokes per min

500m each @ 24 strokes per min

500m each @ 26 strokes per min

500m each @ 28 +

500m each @ 26 strokes per min

500m each @28+

Wednesday 12102016

Activation –

3 x

10 Kneeling dead bugs

Back Burners 10 Sec each position

Focus –

Every 2 mins For 10 mins

10 Ball Slams

10 Back Extensions

Every 2 Mins for 10 mins

15 plank walk outs

Conditioning –

15 Min AMRAP

20 SA OH Lunge @12/8

Run 100m

20 Weighted sit ups @15/10

Thursday 13102016

Activation –

3 x

10 scap press ups

5 SL RDL each leg

30 sec side plank each side

Focus –

In 20 Mins

5x10 KB Floor Press

Superset With

10 KB Step Ups @ 16/12

Conditioning –

10-1 @ 50/30

Bent over row curl grip

Press ups

Hollow Rocks

Friday 14102016

Activation –

3 x

10 Good Mornings

10 Front Squats

3 Broad Jumps

Focus –

In 8 mins find max Power Clean

Rest 2 Mins

EMOM 10 Mins

3 Power Cleans @70% of max

Conditioning -

In 2 mins AMRAP

10 KB Swings

5 Burpees

Rest 30 Seconds

In 2 mins AMRAP

10 Goblet Squats

5 Burpees

Rest 30 Seconds

In 2 mins AMRAP

10 KB Swings

5 Burpees

Week 40

Monday 03102016

Activation –

3 x

30 Sec Handstand Hold

1 Length Bear Crawl

10 Bottom Up KB Press EA

Focus –

20 Mins

Ring Skills

Inversions

Conditioning –

3 Rounds

Run 100m

12 Strict SA KB Press EA

12 Band Pull Aparts

Back Burner 10 Sec Hold Each Position

Tuesday 04102016

Activation –

3 x

10 KB RDL

10 KB OH Lunges EA

10 Hollow Rocks

Focus –

5 x 1 min Each

Chinese Plank

Barbell Window Wipers

Conditioning –

7 Min Window

100 Ball Slams

Wednesday 05102016

Activation –

In Pairs

20 Banded Lunges EL

30 Sec banded plank

Focus –

Rear Leg Raised Split Squat 5x10 EL

Stay at same weight

Increase load by 2.5kg

Intermediate -  Pull Ups 5x3

Beginner -Ring Row - 5x10

Conditioning –

10 Min Amrap

10 Step KB Ups Double @24/16

10 Bent Over Row

100 Single Skips 0r 30 Du's

Thursday 06102016

Activation –

Lateral Balance Work

Focus –

10 Sets - Rest 45 Secs

Slam Ball @6kg Throw To Sprint

Conditioning –

3x3 Min Amrap

1 Min rest between each

15 KB swings @24/16

12 Box Jumps

9 Toes To Bar

Friday 07102016

Activation –

3 x

10 Front rack lunges

10 Strict press

10 Dead bugs

Focus –

For 24 Mins

Even Mins

Amrap

3 Power Cleans @60/40

6 Press Ups

9 Squats

Odd Mins

10 Burpees

Week 39

Monday 26092016

Activation –

In pairs

Banded lunges

Russian twists

Focus –

6 Rounds - 3 Each Arm

100m Each

SA Farmers Walk

SA Waiters Walk

@20/16

Conditioning –

25-20-15-10-5

Slam Balls

20-40-60-80-100

Single Skips

Tuesday 27092016

Activation –

30 Sec KB Arm Bar

10 Press Ups

10 KB RDL

Focus –

In 20 Mins

5x10 KB Floor Press

Superset With

5x10 KB Bulgarian Split Squat EL

Conditioning –

For 10 Mins

45 secs on 15 secs off

AMRAP

GTOH @20/15

Box Jumps

Wednesday 28092016

Activation –

Snatch Progressions

Focus –

Snatch

In 10 mins Build to heavy single

Then

3x3 Broad Jumps

Conditioning –

12 Min

Run 100m

2,4,6,8,10,8,6,4,2 KB Snatch

Thursday 29092016

Activation –

Full body flow warm up

Focus –

Every 4 Mins x 4

Row 500m

20 KB Swings @20/16

10 Pull Ups

Then

Every 4 Mins x 4

Run 400m

25 Thrusters @25/15

Friday 30092016

Activation –

3 x

10 Good Mornings

21-15-9

Scap Pulls Up

Wall squats

Focus -

20 Mins

Rowing Technique

Conditioning –

In pairs

500m each @ 20 strokes per min

500m each @ 22 strokes per min

500m each @ 24 strokes per min

500m each @ 26 +

Week 38

Monday  19092016

Activation –

3 x

30 Sec KB Arm Bar Each Side

10 Good Mornings Empty Bar

20 Deadbugs

Focus –

Intermediate - Split Squat 5x10 EL

Beginner - 5x10 Back Squat

Superset with

Intermediate -  Pull Ups 5x3

Beginner -Ring Row - 5x10

Conditioning –

4x2 Min AMRAP

30 Sec Rest Between

Intermediate - 5 Power Cleans @ 40/30

Beginner – 10 KB swings

5 Burpees

Tuesday 20092016

Activation –

5 MIns

Ladder Drills

Box Jump

Broad Jump

Focus –

10 Sets - Rest 45 Secs

Slam Ball @6kg Throw To Sprint

Conditioning –

7 Min Amrap

7 KB Snatches R Arm

7 KB Snatches L Arm

7 Chest To Bar Pull Ups

Wednesday 21092016

Activation –

3 x

10 SA Bottom Up KB Press

10 Slam Balls 6/9

10 Wall Squats

Conditioning -

1 -

3x1 Min 30 Sec Rest

Run 200m AMRAP Burpees

2 -

3x2 Mins 30 Sec Rest AMRAP

90 Single Skips / 30 Du's

10 Box Jumps

3 -

3x3 Mins 30 Sec Rest AMRAP

90 Single Skips / 30 Du's

10 Box Jumps

10 Deadlifts @60/40 Beginner – KB Deadlift

Thursday 22092016

Activation –

3 x

2 Wall Climbs

21-15-9

Scap Pull Ups

Scap Press Ups

Focus –

Handstand Progressions

Conditioning –

For time

100 KB swings

Every time you break

20 Walking Lunges

Friday 23092016

Activation –

2 x

1 Min Side Plank

1 Min Hang

1 Min Side Plank

1 Min Hollow Rocks

Focus –

Every 2 Mins for 10 Mins

10 Knee Raises

10 Sit Ups

Every 2 Mins for 10 Mins

10 Strict Ring Rows 0r

10 Inverted Rows

Conditioning –

10-8-6-4-2

KB Bicep Curls

Banded Tricep Pull Downs

Press Ups

WEEK 37

Monday 12092016

Alternating 2 Min Intervals x 16

1 -

Run 200m, 15 KB Swings

2 -

15 Hand Release Push Ups

15 Box Jumps

15 Sit Ups

Tuesday 13092016

25 Min EMOM

1- 10-15 Thrusters

2- 10-15 Pull Ups

3- 10-15 Cal Row

4- 10-15 Burpees

5- Rest

Wednesday 14092016

In Pairs

Run 400m

50 Slam Balls 9/6

Run 400m

40 Slam Balls 9/6

50 Double Unders Each

Run 400m 

30 Slam Balls 9/6

40 Double Unders Each

50 Sit Ups

Run 400m 

20 Slam Balls 9/6

30 Double Unders Each

40 Sit Ups

50 Slam Ball Throws Over The Rig

Thursday 15092016

Get your stretch on!!

60 Min Stretch Class. 

Friday 16092016

In Pairs - Split The Work As Needed

Mins 0-10 

AMRAP 

20 STOH @40/20

20 Pull Ups

60 DU's

Mins 10-20

AMRAP

20 Hang Power Cleans @50/30

20 Push Ups

60 DU's

Mins 20-30 

AMRAP

20 Deadlift @60/40

20 Burpee Over The Bar

60Du's

Week 36 - Re Test Week

Monday 05092016

Activation –

6 Mins

Clock Lunge - No Weight/Weight

3 Broad Jumps

Focus –

1 RM Box Jump

5 Warm Ups

5 Attempts

Conditioning –

1 KM Row Test

Tuesday 06092016

Activation –

2 Mins Max Burpees

Focus –

2 Mins max Air Squats

Rest 2 Mins

4 Mins Max KB Swings

Conditioning -

Cindy'

20 min Amrap

5 Pull Ups

10 Press Ups

15 Squats

Wednesday 07092016

Activation –

5 Mins

10 Lateral Lunges

10 Dead Bugs

Focus –

15 Mins 3RM Back Squat

Straight Into

15 Mins 3RM Push Press

Conditioning –

7 Min EMOM

7 Thrusters at 40/25

7 Box Jumps

Thursday 08092016

Activation –

5 Mins

Reaction Games

Focus –

15 Mins to Find max GTOH

Conditioning –

10 Min Amrap

60 Bar Facing Burpees

30 Front Squats @50/30

10 Pull Ups

Friday 09092016

Activation –

3 Rounds

15M Bear Walk

15m Lunge Walk

Focus –

Max Rep Push Ups 3 Attempts

Rest 3 Mins after last attempt then

Max Rep Pull Ups 3 Attempts

Conditioning –

Helen' 

3 Rounds

Run 400m

21 KB swings

12 Pull Ups

Week 35

Tuesday 30082016

Activation -

3 Rounds

10 SA Goblet Lunges EL

10 KB Windmills

Focus -

Front Squat

5x5 @ 70%

Conditioning -

6 Min Amrap

8 KB Snatches

20 Du's

Wednesday 30082016

Activation -

Barbell Warm Up

2 x 5 Front Squat

2 x 5 Thruster

2 x 5 Power Clean

2 x 5 Jerk

Focus -

Every 2 Mins for 20 mins

2 Power Clean + 1 Jerk

Conditioning -

Every 2 Mins for 10 Mins

Run 1 Lap

10 Burpee Bar Touches

Thursday 01092016

In Pairs

Row 3000m

Then

6 Rounds @70/40

12 Deadlifts

9 Burpees

6 STOH

Then

Run 3000m

Friday 02092016

Activation - 

4 Rounds

30 Sec Wall Facing Handstand Hold

10 Hollow To Back Extension

20 Sec On 20 Sec Off

Focus - 

8 Rounds

Chin Over Bar Hold

Extended Plank

Conditioning - 

12 Mins For Form

10 Windmills Each Side

10 Goblet Squats 3-3-3-1

10 Strict Toes To Bar

Week 34

This is a big week at HG3. It is the last week of training at the original gym that Andy and I started back in 2011, before we move to our brand new location just down the road.

The last 6 years have been an absolute dream come true for the both of us. We have had so many good times, so many amazing memories, achievements, times of laughter, success and so much more. We shall cherish every single one of them and they will always be with us.

When we started all Andy and I wanted to do was give people a place to train, where they feel welcome, cared about and provided with the highest level of training that we can provide. What we now have has far exceeded our expectations. The friendships we have created, the people we have met and the times we have had at HG3 in Pannal will never be forgotten. It really has been an incredible ride.

As we now move on to a new chapter, we cannot wait to see what the next 10 years brings. We have so much planned for the future and we cannot wait to get into our new home, train hard with current members and welcome new members into the HG3 family.

The final workout at HG3 V1.0 will be on Saturday the 26th at 10am. All are welcome. If there are any old members that would like to come down and get one last session in please do come and get involved. It would be great to see you.

We shall then be moving all flooring, kit etc from Saturday onwards so if anyone is around to help, lift stuff, clean things, make tea and coffee, provide shoulder rubs and general entertainment, it would be much appreciated. We shall be posting a move schedule tomorrow so you know what is happening and when.

Thank you all SO SO much for the last 6 years. Thank you all for your help, support and dedication to what we all do and love. We could not have done it without so many incredible people in the gym. We can’t wait for the next 10.

Pete and Andy.

Monday 22082016

Activation –

3 x 6 SA KB Clean To Reverse Lunge EL

3 x 10 Ball Slams

3 x 15 KB Swings

Focus -

Box Jump

15 Mins to find

Max Height Box Jump.

Conditioning –

90 sec work 30 sec rest for 6 Rounds

AMRAP

6 KB Thursters L

3 Burpees

6 KB Thrusters R

Tuesday 22082016

Focus –

Go Hard on this.

Helen

3 Rounds

Run 400m

21 KB Swings

12 Pulls Ups

Rest 5 Mins

Helen

3 Rounds

Run 400m

21 KB Swings

12 Pulls Ups

Wednesday 23082016

Activation –

3 Rounds

2 Wall Climbs

10 Strict Toes To Bar

30 Sec KB Arm Bar EA

Focus –

Handstands -

Hand Stand Push Ups

Free Hand Stands

Conditioning –

Drunk Cindy'

15 Goblet Squats

10 Pull Ups

5 Handstand Push Ups

Thursday 24082016

Activation –

In Pairs

Plank Games

Focus -

Every 4 Mins for 20 Mins

10 Double Goblet Squats

10 Barbell Role Outs

Conditioning -

For Form in 12 Mins

30 Ring/Box Hold

10 Hanging Hip Touch

15 Unbroken Hollow Rocks

Friday 25082016

Activation –

21-15-9

Barbell Good Mornings

Wall Squats

Barbell Sit Ups

Focus –

Every 3 Mins For 6 Sets

2 Deadlifts at 90%

Conditioning -

In a 10 Min Window

2 Rounds

50 Du's

25 Pull Ups

40 Du's

25 Box Jumps

30 DU's

25 KB Swings

20 DU's

25 Press Ups

Week 33

Monday 15082016

Activation –

3 Rounds

10 KB Swings

10 Goblet Squats

1 Turkish Get Up Each Arm

Focus –

3 Rounds - 2.30 min Window

10 Back Squats @60/40

Run 200m

Rest 3 Mins

3 Rounds - 2.30 min Window

10 Front Squats @50/30

Rest 3 mins

3 Rounds - 2.30 min Window

10 Thrusters @ @40/20

Run 200m

Tuesday 16082016

Activation –

21-15-9

Scap Pull Ups

Scap Push Ups

Hip Bridge

Focus –

Rowing Technique

Stroke Rate

Conditioning –

Row 1km For Time

Wednesday 17082016

Activation –

2 Rounds

1 Min Side Plank Left

1 Min Plank

1 Min Hollow Rocks

1 Min Side Plank Left

Focus –

5 Rounds

10 Ball Slams

10 Rotation Throws

10 Wall Ball Sit Ups.

Conditioning –

10 Min Amrap For Form

30 Sec Hangining Knee Raise/L Sit

20 KB Halo

10 Half TGU Each Arm

Thursday 18082016

Activation –

3 Rounds

30 Sec KB Thoracic Mobility EA

10 KB Bottom Up Press EA

10 Back Extensions

Focus –

Every 3 Mins for 6 Rounds

Push Press x2 @85-90%

Conditioning –

5 Rounds

10 STOH @40/25

11 Box Jumps

12 KB swings

Friday 19082016

Activation –

5 Mins

15 KB RDL

3 Broad Jumps

Focus –

In 8 MIns

Build to a Heavy Clean

Then EMOM 10

1 Power Clean

1 Squat Clean

@75% of Heavy Clean

Conditioning –

In 7 Mins climb the ladder

2,4,6,8, etc

Front Squat

Burpee over the bar