Week 13

Monday 27032017

Activation - 

3x 

10 KB Arm Bar Press

20 Plank Shoulder Taps

2x Clock Lunge

Focus - 

Press – 70%x3, 80%x3, 90%x3+

Accessory - 

Floor Press – 60%x8, 70%x8, 80%x6

Conditioning -  

12 Min Amrap 

8 Thrusters @ 40/30

16 Sit Ups 

32 Du's/64 SS

Tuesday 28032017

Activation - 

Cone Reaction Game 

6 Rounds 

Each Loss Is 10 Burpees

Focus - 

10 x 

55ft Box Push

Fast As You Can Go

Rest 90 Secs

Add Small Load, must still be a sprint

Conditioning -  

5 x 400m Run

Wednesday 29032017

Activation - 

3 x

10 Good Mornings 

30 Sec Hollow Hold

100 m @80% Effort

Focus - 

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

Accessory - 

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

Conditioning -  

In Pairs 12 Min AMRAP

Row 1000m 

50 Double KB Cleans 

30 Pull Ups 

Thursday 30032017

Activation - 

3 x

Run 100m 

10 Wall Squats 

50ft Bear Crawl

Focus - 

In Pairs 

30 Min Max Distance Row 

Swop Rower After Every 2 Rds Of

10 Wall Balls 

10 Burpee Box Jumps Overs

Friday 31032017 

Activation - 

3 x 

10 Theraband Ext Rotation

25ft Glute Band Walk 

10 Theraband Back Extensions 

Focus - 

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

Accessory - 

Wall Climb

Conditioning -  

Every 2 Mins For 10 Mins

5 Srict Pull Ups 

10 SHDP 

15 Burpees

Week 12

Monday 20032017

Activation - 

Team Burpee Ladder

Focus - 

Eva - 40 Min TC

5 Rounds

Run 800m

30 KB Swings

30 Pull Ups

Tuesday 21032017

Activation - 

3 x

1 Min Smack Game

30 Sec Handstand Hold

Focus - 

Floor Press – 65%x5, 75%x5, 85%x5+

Accessory - 

EMOM 7

2 Wall Climb

Conditioning -  

10 Min Amrap 

10 Back Extension Flys @ 1.25 or 2.5kg

10 Barbell Curls @20/15

10 Barbell of KB Skull Crushers

Wednesday 22032017

Activation - 

Barbell Warm Up 

Pause Variations 

Focus - 

10 Mins To Build To 

Power Clean and Power Jerk 

2 Sec Pause in clean and jerk

Accessory - 

10 Min EMOM 

2 Power Clean + 1 Jerk @75%

2 Sec Pause in the jerk 

Conditioning -  

7 Min Amrap 

42 DU's/84 SS

7 Hand Release Push Ups 

14 KB Snatches

Thursday 23032017

Activation - 

3 Mins Breathing Patterning

Foot Work Drils 

Glute Band Walks 

Focus - 

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

Accessory - 

Romanian Deadlift -10, 10, 10

Conditioning -  

4 Rounds

20 Front Rack KB Lunges

20 Burpees

Friday 24032017 

Activation - 

3 x 

1 Min Pairs Hand Ball 

50ft Wheel Barrow Walk 

Focus - 

5 x

15 Barbell Window Wipers

1 Min Chinese Plank

Accessory - 

30 Med Ball Dead Bugs

Conditioning -  

8 Min Amrap 

Run 100m 

2 Wall Climbs

Week 11

Monday 13032017

Activation - 

2 x 50ft SA OH Lunge Walk EA

2 x 50ft KB Death March

Focus - 

Squat – 40%x5, 50%x5, 60%x5

Accessory - 

Romanian Deadlift – 5,5,5

Conditioning -  

4 Min Amrap 

6 KB Swings

6 Burpees

Tuesday 14032017 

Activation - 

3 x 

10 Slam Balls 

10 Russian Twists

Run 100m 

Focus - 

10 x 

55ft Box Push

Fast As You Can Go

Rest 90 Secs

Accessory - 

NA

Conditioning -  

In Pairs 

12 x 30 Sec on 30 Sec Off

Row For max meters

Wednesday 15032017

Activation - 

3 x 

20 Plank Shoulder Taps 

12 Good Mornings

Focus - 

Press – 65%x5, 75%x5, 85%x5+

Accessory - 

Floor Press – 50%x10, 60%x10, 70%x10

Conditioning -  

Every 2 Mins x 7

12 KB STOH @16/12

Run 100m 

Thursday 16032017

Activation - 

3 x 

2 Wall Climbs

10 Scap Pull Ups

Focus - 

In Pairs 

10 Min Amrap 

5 Chest To Bar Pull Ups

7 Press Ups 

9 Squats 

In 10 Mins 

Max Distance Row In Pairs

In Pairs 

10 Min Amrap 

5 Pull Ups 

7 Press Ups 

9 Squats 

Friday 17032017

Activation - 

3 x 

20 KB Swings

15 Goblet Squats 

10 Back Extensions

Focus - 

Deadlift – 65%x5, 75%x5, 85%x5+

Accessory - 

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

Conditioning -  

3 x 

50 Ft Death March 

20 Hollow Rocks

Week 10

Monday 06032017

Activation - 

3 x 

100 Single Skips

30ft Ghekko Crawl

Focus - 

Every 3 Mins x 3

1 - Run 400m 

2 - Row 500m 

3 - 25 Burpees

Tuesday 07032017

3 x 

12 Good Mornings

10 Wall Squats 

8 Hollow Rocks

Focus - 

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

Accessory - 

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

Conditioning -  

10 Min Time Cap

100 Ball Slams

100 Sit Ups 

Wednesday 08032017

3 x 

10 Glute Bridge

1 Depth Jump Circuit 

30ft Bear Crawl

Focus - 

15 Mins to build to 

1 PC + 2 Clean + 1 Jerk

Can Be Split or Push Jerk

Accessory - 

NA

Conditioning -  

EMOM 15

1 Clean and Jerk @70% of max complex

Thursday 09032017

2 x 

1 Min KB Arm Bar 

10 KB Pull Overs

Focus - 

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

Accessory - 

EMOM 6

2 Wall Climbs

Conditioning -  

5 Rounds

5-10 Chin Ups

5-10 Deficit Press Ups

10 Reverse Curl To Press 

Run 100m

Friday 10032017

Activation - 

2 x

10 Banded Wood Chops ES

10 Hollow Rocks 

30 Ft Wheel Barrow Walk

Focus - 

20 on 20 off x 8

Chin Over ar Hold

Hollow Hold

Accessory - 

NA

Conditioning -  

Every 2 Mins x 5

10 Hanging Knee Raise

20 KB Snatches

Week 9

Monday 27022017

Activation - 

3 x 

5 Bottom Up KB Press EA

10 Back Extensions

Focus - 

Floor Press – 75%x5, 85%x3, 95%x1+

Accessory - 

3 x 

12 Face Pulls

1 Back Burner

Conditioning -  

In Pairs 

15 mins Max Distance Row

20-22 strokes per min

Tuesday 28022017

Activation - 

3 x

10 Ball Slams

10 Plyo Lunges

Focus - 

6 Sets

1 Loaded Seated Vertical Jump

Into

2 Box Jump @30/24

Into

3 Broad Jump

Accessory - 

N/A

Conditioning -  

5x200m Run

Wednesday 01032017

Activation - 

3 x 

10 Wall Squats

30 Lunges - fwd/bck/lat

10 KB Swings

Focus - 

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

Accessory - 

Romanian Deadlift – 8,6,6

Add 5kg from last week 

Conditioning -  

7 Mins Max Burpees

Thursday 02032017

Activation -

Ladder Drills 

Running Drills

Focus - 

5 x  

Row 400m 

Run 400m

Rest 3 Mins Between Sets

Friday 03032017

Activation - 

5 Min Emom

2 Wall Climbs

Focus - 

Press – 40%x5, 50%x5, 60%x5

Accessory - 

Floor Press – 40%x5, 50%x5, 60%x5

Conditioning -  

5 Rounds

10 KB Swings @24/16

11 Box Jumps

12 STOH @40/25

Week 8

Monday 20022017

Activation - 

3 x 

15 Hip Bridges

10 Scap Pull Ups

10 Scap Push Ups

Focus - 

EMOM 30

1 - 12/9 Cal Row

2 - 8 C2B Pull Ups + 5 Burpees

3 - 30 Du's

Tuesday 2102207

Activation - 

5 Mins

Turkish Get Ups

Light Load, Movement Focused

Focus - 

Press – 75%x5, 85%x3, 95%x1+

Accessory - 

Floor Press – 65%x5, 75%x5, 85%x5

Conditioning -  

5 Rounds

10 KB Push Press

20 KB Suitcase Carry Lunges

30 Sit Ups

If the KBs Drop 10 Burpees

Wednesday 22022017

Activation - 

Barbell Warm Up

Focus - 

20 Mins to build to 

1 PC + 1 Clean + 1 Jerk

Can Be Split or Push Jerk

Accessory - 

NA

Conditioning -  

21-15-9

Power Cleans 

Burpees Over The Bar

Thursday 23022017

Activation - 

3 x 

10 Good Mornings @20/15

5 Pull Ups/10 Ring Rows

30ft Bear Crawl

Focus - 

Deadlift – 75%x5, 85%x3, 95%x1+

Accessory - 

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

Conditioning -  

EMOM 10

10 KB swings

10 Box Jumps

Friday 24022017

Activation - 

3 x 

10 Russin Twists

45 Sec Plank Band Pull Through ES

Focus - 

5 x

10 Barbell Roll Outs

30 Sec KB/Ring L Sit

Run 200m

Accessory - 

NA

Conditioning -  

In Pairs

12 Min Amrap

30ft Box Push

30 FT OH KB Carry

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