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

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