Week 7

Monday 13022017

Activation - 

3 x 

10 Good Mornings @20/15

5 Pull Ups/10 Ring Rows

30ft Bear Crawl

Focus - 

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

Accessory - 

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

Conditioning -  

2 Mins

Max Goblet Squats @12/8

Rest 1 Min

2 Mins

Max Lunges @BW

Rest 1 Min

2 Mins

Max Sit Ups

Tuesday 14022017

Activation - 

Ladder Drills 

3 Cones

Ladder Drills 

Focus - 

6 Sets

1 Loaded Seated Vertical Jump

Into

2 Box Jump @30/24

Into

3 Broad Jump

Accessory - 

NA

Conditioning -  

7 Min Amrap

7 HR Press Ups

14 KB Snatch @20/12

21 Du's / 42 Single Skips

Wednesday 15022017

Activation - 

3 x 

5 Bottom Up KB Press EA

10 Back Extensions

Focus - 

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

Accessory - 

3 x 

12 Face Pulls

1 Back Burner

Conditioning -  

In 10 Mins

2,4,6,8,10 etc

KB Swing

Knee Raises

Plyo Lunges

Thursday 16022017

Activation - 

Reaction Games

Focus - 

3 x 8 Min Amrap - 2 Min Rest

50 Du's

15 Burpees

20 Sit Ups

25 GTOH

Aim is Consistency

Accessory - 

Group Stretch 

Friday 17022017

Activation - 

3 x 

10 Wall Squats

30 Lunges - fwd/bck/lat

10 KB Swings

Focus - 

Squat – 70%x3, 80%x3, 90%x3+

Accessory - 

Romanian Deadlift – 8,8,6

Add 5kg from last week 

Conditioning -  

40-30-20-10

Ball Slams

Russian Twists

Back Extensions

Week 6

Monday 06022017

Activation - 

3 x

10 Goblet Squats

10 Hollow Rocks

10 Back Extensions

Focus - 

NA

Accessory - 

NA

Conditioning -  

30 Min EMOM

1 - Row 12/9 Cals

2 - 8 Burpee Box Jump Overs

3 - 16 KB Snatches

Tuesday 07022017

Activation - 

3 x 

10 Wall Squats

30 Lunges - fwd/bck/lat

10 KB Swings

Focus - 

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

Accessory - 

Romanian Deadlift

3 x 10 Build Load

Conditioning -  

4 x 

30 KB Swings

20 Russian Twists

10 Sit Ups

Wednesday 08022017

Activation - 

Barbell Warm Up

Focus - 

20 Mins to build to 

2 Cleans + 1 Jerk

Can be power or full

Can Be Split or Push Jerk

Accessory - 

NA

Conditioning -  

Chief'

3 Rounds

3 Min Amrap

3 Power Cleans @60/40

6 Press Ups

9 Squats 

Thursday 09022017

Activation - 

5 Mins

Turkish Get Ups

Light Load, Movement Focused

Focus - 

Press – 70%x3, 80%x3, 90%x3+

Accessory - 

Floor Press – 60%x8, 70%x8, 80%x6

Conditioning -  

5 Rounds - For Form

10 Alternating KB Press

5 Chin Ups/ 10 RR - 2 Sec Hold 

15 Hollow Rocks 

Run 100m 

Friday 10022017

Activation - 

2 x 

45 Sec Side Plank L

1 Min Plank

45 Sec Side Plank R

Focus - 

20 on 20 off x 8

Chin Over ar Hold

Hollow Hold

Accessory - 

NA

Conditioning -  

In Pairs

5x3 Min 

Row for Max Cals

Aim is to stay consistent

Week 5

Monday 30012016

Activation - 

3 x 

30 Sec KB Arm Bar EA

2 Wall Climbs

12 Plyo Lunges

Focus - 

Press – 65%x5, 75%x5, 85%x5+

Accessory - 

Floor Press

50%x10, 60%x10, 70%x10

Conditioning -  

Every 2 Mins For 10 Mins

10 Pull Ups/Ring Rows

20 KB SDHP @24/16

10 Burpees

Tuesday 31012016

Activation - 

Ladder Drills 

3 Cones

Ladder Drills 

Focus - 

Contrast Sprints

6 x 

30ft Box Push

Rest 30 Seconds 

Sprint 30ft

Rest 2mins minimum

Accessory - 

NA

Conditioning -  

3 Rounds

40 secs on 20 Secs Rotate Between

Slam Balls

Row for Cals

Russian Twists

Down Ups

Wednesday 01022016

Activation - 

3 x 

10 Good Mornings @20/15

5 Pull Ups/10 Ring Rows

30ft Bear Crawl

Focus - 

Deadlift – 65%x5, 75%x5, 85%x5+

Accessory - 

Front Squat

50%x10, 60%x10, 70%x10

Conditioning -  

For Form

27-21-15-9

KB Swings @24/16

15-12-9-6

Strict Knee Raises

Thursday 02022016

Activation - 

Pizza Game

Focus - 

10 x 

2 Mins Row For Cals

1 Min AMRAP Alternate Between

1 - Push Press @35/20

2 - Burpee Bar Hops

1 Min Rest

Friday 03022016

Activation - 

3 x 

5 Bottom Up KB Press EA

10 Back Extensions

Focus - 

Floor Press - 65%x5, 75%x5, 85%x5+

Accessory - 

3 x 5

Wall Climbs

Rest 2 Mins Between

Conditioning -  

In Pairs IGYG 10 Minn Amrap

10 KB Plank Rows

10 KB Shrugs

10 KB Press Ups

Week 4

This week is test week before we start our new strength cycle. The aim of this week is to find your maxes in certain lifts so that we can work from these numbers to achieve desired strength increases. We are looking for FORM maxes so please make sure that this is the focus. Doing it this way will stand you in a better position to achieve even better results from the cycle. 

Testing Day Guide :

1 - You will have 12 mins per lift. Use the time wisely and have a plan. You should already have some idea of your projected numbers from the last few weeks of programming. Make sure you use your warm up sets well. Start for example by going - 3@70%, 3@77%, 1@85% 1@93% and then maxing out. You want to have maybe 1-2 attempts at your max. Remember FORM is still the focus. 

2 - Do not rush. Make sure that you take your time, focus on every lift and make each one count. 

3 - If you are unsure of numbers and how to add load to a max, please make sure you ask. 

4 - Make sure you ask for a spotter if going for a max lift. We are here for that. 

5 - Believe in yourself. You have all worked so hard to prepare for this and you have all improved hugely in so many areas. Put that hard work into practice. 

6 - Only do Test Day 1 and Test day 2 once. DO NOT repeat these days. If you hit for example, Monday and Tuesday and want to train Thursday, make sure you come in. There will be workouts programmed for you that mean you can still train. It is not an excuse to rest!! 

7 - If you cannot make these days, please let us know and we can arrange some time for you to do this. 

8 - This is IMPORTANT!! Record your results for your own records. You will need these numbers to work out your appropriate percentages for the upcoming cycle. More information on the cycle will be out this week. 

9 - HAVE FUN! Go after this guys, have fun, be safe, create an atmosphere, feed off that atmosphere and earn every one of those numbers! 

Have a great week, I cant wait to see you all smash this! 

Monday 23012016

Activation - 

3 x 

12 Good Mornings

12 Back Squats 

20 Deadbugs

Focus - 

Totals Day 1

0-12 mins- Back Squat 1RM

12-24 mins - Deadlift 1RM

24-36 mins - Strict Press 1RM

Accessory - 

Lower Stretch

Tuesday 24012016

Activation - 

3 x

12 Goblet Squats

5 Pull Ups/10 Ring Rows

10 Back Extensions

Barbell Warm Up

Focus - 

Totals Day 2

0-12 mins- Power Clean 1RM

12-24 mins - Front Squat 1RM

24-36 mins - Floor Press 1RM

Accessory - 

Upper Stretch 

Wednesday 25012016

Activation - 

3 x 

Row 200m 

20 Walking Lunges 

10 Scap Pull Ups

10 Scap Push Ups 

Focus - 

24 min EMOM

1 - 15/12 cal row

2 - 20 KB swings

3 - 15 Burpees

Thursday 26012016

Activation - 

3 x 

12 Good Mornings

12 Back Squats 

20 Deadbugs

Focus - 

Totals Day 1

0-12 mins- Back Squat 1RM

12-24 mins - Deadlift 1RM

24-36 mins - Strict Press 1RM

Accessory - 

Lower Stretch

Friday 27012016

Activation - 

3 x

12 Goblet Squats

5 Pull Ups/10 Ring Rows

10 Back Extensions

Barbell Warm Up 

Focus - 

Totals Day 2 

0-12 mins- Power Clean 1RM

12-24 mins - Front Squat 1RM

24-36 mins - Floor Press 1RM

Accessory - 

Upper Stretch 

Week 3

Reload Week 

Monday 16012016

Activation - 

3 x 

Row 200m 

10 Kb Swings

10 Goblet Squats

Focus - 

Alternating 2 Min Intervals x 16 (8 each)

1 -

Run 200m, 15 KB Swings

2 -

15 Hand Release Push Ups

15 Box Jumps

15 Sit Ups

Tuesday 17012016

Activation - 

3 x 

12 Good Mornings 

20 Deadbugs 

Run 100m 

Focus - 

25 Min Time Cap

In Pairs

50 Deadlifts @100/70

25 Syncro Burpees Over The Bar

60 Shoulder to OH @60/40

50 Burpess Box Jump Overs

70 Front Squats @40/30

25 Syncro Burpees Over The Bar

Run 1 Mile

Wednesday 18012016

Activation –

3 Rounds

30 Sec - Banded Midline In Pairs

10 x Supine Band Rows

30 Sec Handstand Hold

Focus –

Skin The Cats

Inversions

Conditioning –

3 Rounds

Run 400m

24 Air Squats

24 Push Ups

24 Walking Lunges

Thursday 19012016

Activation –

Ladder Drills 

Skill –

Barbell Warm Up

Then 

EMOM 12 @ no more than 65%

1 Clean

1 Hang Clean

1 Front Squat

1 Push Jerk/Split Jerk

Conditioning –

For Time

50 KB Swings

Rest 30 Sec

50 Box Jumps Over’s

Rest 30 Secs

100 Ball Slams

Friday 20012016

Activation –

2 rounds

20 Lateral Lunges

10 Back Extensions

10 Hanging Knee Raise

Strength –

Back Squat 10RM

Conditioning –

‘Annie'

50-40-30-20-10

Double Under’s

Sit Ups

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