Week 42

Monday 16102017

3 x 

12 Half Kneeling Bottom Up Press 

30 Sec Side Plank 

Focus - 

Strict Press

50%x5, 60%x3

70%x1,75%x AMRAP 

Accessory - 

Second Kip Technique 

Conditioning -  

21-15-9-15-21

Press Ups 

Sit Ups 

42-30-18-30-42

Du's

Optional Finisher - 

3 MIns Shoulder Smash ES

Tuesday 17102017 

Activation - 

5 Min EMOM 

10 Front Rack Lunges 

10 Push Press 

Run 100m 

Focus - 

In 10 Mins Build To 

Heavy Thruster

Bar Starts On The Floor 

Rest 2 Mins 

Emom 10 

1 - 7 Thrusters at Fran Weight

2 - 7-10 Pull Ups 

Conditioning -  

Run 

5x200m 

Rest 45 Seconds 

Optional Finisher - 

3 Mins Couch Stretch ES

or

Yoga with Georgina 

Wednesday 18102017 

Activation - 

3 x 

10 Good Mornings 

10 Kb Renegade Row 

Focus - 

Deadlit 

50%x5, 60%x3

70%x1,75%x AMRAP 

Accessory - 

1 - 30 sec Hollow Hold 

2 - 30 Sec Wall Facing HS Hold 

Conditioning -  

90 Sec Work , 30 Sec Rest x 5

16 Alt KB Snatch 

AMRAP Walking Lunges 

Optional Finisher - 

3 Min Glute Smash 

Thursday 19102017 

Focus - 

Alternating 3 Min Windows x 12

1 - 

Row or Run 600m 

2 - 

20 Wall Balls 

15 Box Jumps Overs

12 Burpees 

3 - 

20 Kb Swings 

50 Air Squats 

50 Du's

Courtesy of Warrior Programming

Friday 20102017 

Activation - 

3 x 

12 SA Floor Press EA 

10 Ring Row 3-1-3-1

Focus - 

Bench 

65%x4x8

65%x8+

Accessory - 

Pull Up and Push Away In The Kip 

Conditioning -  

10 Min Amrap 

Run 200m 

3 Wall Climbs 

Optional Finisher - 

3 Min Per Side Pec Smash 

Week 41

Monday 09102017 

Focus - 

In Pairs You Go I Go 

5 Rounds Each 

In 90 Seconds 

20 Wall Balls 

Amrap DU's 

Score is Total Du's 

Rest 5 Mins 

5 Rounds Each 

In 90 Seconds 

Row 18/14 Cals 

Amrap Box Jump Overs 

Score is Total BJO

Tuesday 10102017 

Activation - 

3 x 

30 Sec Plank Walk 

15 Scap Push Ups 

10 Weighted Glute Bridge 

Focus - 

Floor Press

50%x5, 60%x3

70%x1,75%x AMRAP

Accessory - 

5-7 First Kip 

Conditioning -  

Every 2 Mins x 8 (Alt R then L)

5 KB Strict Press

10 KB Push Press 

15 Kb swings 

In Remaining Time 

Burpee Box Overs 

Optional Finisher - 

2 Min Lat Foam Roll

2 Min Coach Stretch 

Wednesday 11102017 

Activation - 

Barbell Warm Up 

Power Clean 2 Sec Pause 

Jerk - 2 Sec Pause 

Focus - 

Build to 80% In 8 Mins

Power Clean and Jerk 

2 Mins Rest 

Use Grace Test Weight + 2.5-5kg

Every 20 Seconds x 10 Mins 

1 Power Clean and Jerk 

Accessory - 

Conditioning -  

Row 

4 x 500m

1:1 work to rest

Optional Finisher - 

2 Mins Lying Wall Hamstring Stretch 

2 Mins Lying Adductor Stretch 

Thursday 12102017 

Activation - 

EMOM 9 

1 - 30 Sec Hollow Hold 

2 - 15 KB Swings 

3 - 5 Broad Jumps

Focus - 

Squat 

50%x5, 60%x3

70%x1,75%x AMRAP

Accessory - 

20 Sec Wall Facing Hollow Hold 

Conditioning -  

12 Min Amrap 

10 KB Farmers Lunge

5 Box Jumps 

50ft Box Push 

5 Burpees 

Work in pair 

Optional Finisher - 

2 Mins Couch Stretch 

2 Mins Pigeon Pose 

Friday 13102017 

Activation - 

4 Rounds 

10 Bird Dog ES

30 Sec Ring Plank 

30 Sec Side Plank Raises ES

Focus - 

In 20 Mins Complete

3 x 

200m Front Rack Carry 

10 Half Kneeling Press ES

Row 250m

Conditioning -  

Funky Friday Surpirse!! 

Week 40

Monday 02102017 

Activation - 

3 x 

10 Half kneeling KB Press 

10 Side Plank Band Pull ES

Run 100m 

Focus - 

Floor Press 

55%x5,62.5x5

67.5%x2x10

67.5%x10+

Accessory - 

Between Sets 

3-8 Strict Press 

Conditioning -  

10 Min Amrap 

Continuous Movement 

8 Kb Row Each EA - 2 Sec Pause 

8 Press Ups - 2-2-0-1

16 Sit Ups 

48 Du's

Optional Finisher - 

2 Min Lat Foam Roll

2 Mins Passive Hang 

Tuesday 03102017 

Activation - 

5 Min Amrap 

10 Wall Squats 

5 SA Kb Thrusters EA

10 Hollow Rocks 

Focus - 

In 10 Mins Build To 

Heavy Thruster

Bar Starts On The Floor 

Rest 2 Mins 

Emom 10 

1 - 5 Thrusters at 50%

2 - 10 Burpees Over Bar 

Conditioning -  

Row 

In Pairs 

10 min max cal row 

Optional Finisher - 

90-120 Secs L Sit hold 

Wednesday 04102017 

Activation - 

3 x 

10 SA Ring Row 

2 Wall Climbs 

20 Walking Lunges 

Focus - 

Strict Press

55%x5,62.5x5

67.5%x2x10

67.5%x10+

Accessory - 

Between Warm Up 

Sets 20 Secs Beat swings 

Between Working Sets 

3-5 First Kips 

Conditioning -  

9 Min Amrap

2 TGU 

4 KB Clean 

8 KB Push Press 

Optional Finisher - 

2 x 

20 Thoracic Extensions 

1 Min Lat Stretch EA

Thursday 05102017 

Activation - 

EMOM 10 

1 - 12/9 Cal Row 

2 - 8-10 Burpees

Focus - 

For Time working at 75% Effort 

2 Rounds 

Run 400m 

30 Box Jumps

30 Pull Ups 

2 Rounds 

Run 400m 

30 Alternating KB Snatch

30 Goblet Walking Lunges 

2 Rounds 

Row 500m 

50 Du's

50 Sit Ups 

Every 2 Mins 5 Burpees 

Where ever you are - Even Running

Friday 06102017 

Activation - 

3 x 

12 KB SDHP 

50ft Ghekko Crawl

50 ft Broad Jumop 

Focus - 

Deadlift

55%x5,62.5x5

67.5%x2x10

67.5%x10+

Accessory -

1 - 30 sec Hollow Hold 

2 - 30 Sec Wall Facing HS Hold 

Conditioning -  

Form Form 

150 KB Russian swings 

Every Break 

10 Press Ups 

Optional Finisher - 

2 Mins Lying Hamstring Stretch 

2 Mins Glute Smash 

Week 39

Monday 25092017

Focus - 

EMOM 10 

1- 15-20 Wall Balls 

2 - 10-15 Burpees 

Rest 2 mins 

EMOM 10 

1 - 10-15 Box Jump Overs 

2 - Row 15/12 Cals 

Rest 2 Mins 

EMOM 10 

1- 15 GTOH

2 - 30-50 DU's

Tuesday 26092017

Activation -

3 x

10 Hollow Rocks

10 SL Glute Bridge

10 Tempo Press Ups 2-1-0-1

Focus -

Strict Press

60%x4x10

60%x10+

Accessory -

Between Each Set

10 Hollow To Back Ext

Conditioning -

5x5 TGU Each Arm

Row 250m AFAFP Between Sets

Optional Finisher -

2 x

20 Thoracic Extensions

1 Min Lat Stretch EA

Wednesday 27092017 

Activation - 

3 x 

5 Tall Box Jumps

10 Kb Cleans 

Row 45 Sec Moderate Effort 

Focus - 

Build to 80% In 8 Mins

Power Clean and Jerk 

2 Mins Rest 

Use Grace Test Weight

Every 20 Seconds x 10 Mins 

1 Power Clean and Jerk 

Conditioning -  

5 x 200m 

Rest 45 Seconds 

Optional Finisher - 

2 Min Front Rack Stretch 

2 Min Calf Stretch 

Thursday 28092017 

Activation -

3 x

1 min Couch Stretch EL

100ft SA OH Lunge/Farmers Carry

50ft Broad Jump

Focus -

Back Squat

55%x5,62.5x5

67.5%x2x10

67.5%x10+

Accessory -

Between Each Set

20 Sec Beat Swing

Conditioning -

3 Rounds

20 Weighted Step Ups @12/16

20 KB Swings

20 Hanging Knee Raises

Optional Finisher -

2 Mins Couch Stretch EL

2 Mins Hamstring Stretch EL

Friday 29092017 

Activation - 

3 x 

30 Sec Passive Hang 

10 Scap Pulls 

1 Min Seated Forward Fold 

Focus - 

Technique Day 

Toes To Bar 

1 - Flexibility 

2 - Motion 

3 - Return 

Conditioning -  

EMOM 15

1 - 10-12 Hollow Rocks 

2 - 1 Min High Plank 

3 - Run 100-200m 

Optional Finisher - 

3 MIns PSOAS Release ES

Week 38

Monday 18092017 

Activation - 

3 x

10 Mixed KB Rack OH Lunge EL 

10 Hollow Rocks 

10 Back Extensions

Focus - 

Back Squat 

60%x4x10

60%x10+

Accessory - 

Between Each Set 

20 Sec Beat Swing

Conditioning -  

4 Rounds - For Form

12 OH Lunges

24 Step Ups 

36 Sit Ups 

Optional Finisher - 

2 MIns Coach Stretch Each Leg 

2 Mins Pigeon Pose 

Tuesday 19092017 

Activation - 

3 x 

5 Muscle Clean 

3 Hang Power Clean 

3 Front Squat

3 Push/Split Jerk 

Focus - 

Every 3 Mins x x5 Sets 

2PC + 2 FS + 2Jerk 

1,2,3@ 65%

4,5@ 75%

Conditioning -  

In Pairs 

Amrap 12

12 Cal Row 

6 Clusters @42.5/30 

Aim Is unbroken 

Optional Finisher - 

2 Mins Front Rack Stretch 

2 Mins ES Scap Smash

Wednesday 20092017 

Activation - 

2 x 

30 Sec KB Arm Bar 

10 Half Kneeling Sesaw Press EL

10 Pallof Press 

Focus - 

Floor Press

60%x4x10

60%x10+

Accessory - 

Between Each Set 

10 Hollow To Back Ext

Conditioning -  

3 Rounds 

20 Alternting KB Push Press 

30 Sec Ring Plank Hold 

20 Russian Twists

Optional Finisher - 

2 Min Lat Foam Roll

2 Mins Passive Hang 

Thursday 21092017 

Focus - 

EMOM 30 

1 - 50 Du's 

2 - 8-12 Burpee Box Overs

3 - Row 12-15/9-12 Cals 

Friday 22092017 

Activation - 

3 x 

10 Kb Swing - Increase Load 

2 Vertical Jump 

3 Broad Jump 

Focus - 

Deadlift

60%x4x10

60%x10+

Conditioning -  

‘Fun Friday’

In Pairs 15 Min Amrap 

50 Alternating Burpee Slam Balls 

300ft Box Push - Take ball with you

Run 200m 

Week 37

Monday 11092017 

Activation - 

Reaction Games 

Focus - 

In Pairs 

Every 5 Mins x 8 Complete

1 - 

Run 500m 

Amrap - Alternating rounds

5 Burpees

10 KB Snatches

2- 

Run 400m 

Amrap - Alternating rounds

5 Pull Ups 

10 Air Squats 

Tuesday 12092017 

Activation - 

3 x 

2 Wall Climb 

10 Scap Pulls 

Focus - 

Strict Press 

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

Accessory - 

Thruster Warm Up 

Conditioning -  

21-15-9

Thrusters @42.5/30

Pull Ups 

Wednesday 13092017 

Activation - 

5 Min Amrap - Steay Pace

5 Press Ups 

10 Air Squats 

15 Sit Ups 

Focus - 

In Teams of 3 

Rowing KB DT

Row 30 Cals - Time Keeper

12 Deadlifts @20or16/12or8

9 Hang Cleans 

6 STOH 

Thursday 14092017 

Activation - 

3 x 

5 Kang Squats 

10 Ring Rows

Focus - 

Back Squat 

10 RM 

Between Each Set 

3-5 Strict Pull Ups 

Conditioning -  

In Pairs 

50-40-30-20-10

Wall Balls 

Toes To Bar / Weighted Sit Ups 

Friday 15092017 

Activation - 

2 x 

1 Min Plank 

30 Sec Side Plank ES

30 Walking lunges 

Focus - 

5 Rounds 

100ft Box Push 

100m Front Rack Carry 

Conditioning -  

Fun Friday 

It may or may not be a nice surprise!!!!

Week 36 - Testing

Monday 04092017 

Activation - 

3 x 

5 Sl Landmine RDL EL 

10 Hollow Rocks 

10 Wall Squats 

Focus - 

Back Squat 1RM

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

Accessory - 

Pull Up ME 

Or 

Pull Up Max Load

Conditioning -  

800m for time 

Rest 4 Mins 

400m for time 

Rest 3 mins 

200m For Time 

Record Each Time 

Tuesday 05092017 

Ladder Drills 

Depth Jumps 

Focus - 

Max Height Box Jump 3 Attempts 

Rest 5 Mins 

Max Power Clean 

Accessory - 

Conditioning -  

Grace

30 Clean and Jerk for time 

Wednesday 06092017 

Activation - 

3 x 

15 Kb Swings 

10 SA RR Each Arm 

Focus - 

Deadlift 1RM

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

Accessory - 

ME HS Hold 

and 

ME L Sit Hold - Rings or Box 

Conditioning -  

Helen' 

3 Rounds for time 

Run 400m 

21 KB swings 

12 Pull Ups 

Thursday 07092017 

Conditioning -  

Emom 30 

1 - 15 Down Ups 

2 - 50 Du's 

3 - 15 Ball Slams 

Friday 08092017 

Activation - 

3 x

30 Sec KB Arm Bar

10-8-6 press Ups 

45 Sec Front Rack Stretch 

Focus - 

Press 1RM

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

Accessory - 

ME Toes To Bar x 2

or 

ME Bar MU x 2

Conditioning -  

Row 500m 

Rest 90 Seconds 

Row 500m

Week 35

This week marks 1 Year since we moved into the new HG3. The year has gone so fast, so much has happened and we have welcomed so many new people but it has been truly amazing all the way. Thank you all for making the gym what it is today and we can't wait for another amazing year to happen. 

Keep up the hard work guys. This week everyone is on the same programming, we are looking to test you in various ways an all will be explained in a short video later on today. 

Hope you have all had an amazing Bank Holiday. See you this week. 

Tuesday 29082017 

Activation - 

2 x 

100 ft SA Walking Bottom Up Hold

50ft Wheel Barrow Walk 

50ft Ghekko Crawl 

Focus - 

Press – 40%x5, 50%x5, 60%x5

Accessory - 

Banded Tricep Ext – 3 x 20

SA Ring Row - 3x12 EA

Conditioning -  

EMOM 15 - Alternating Between 

1 - 8 Burpee Box Overs 

2 - 50 Du's 

3 - 16 Alternating KB Snatch 

Wednesday 30082017 

Activation - 

Barbell Warm Up / Specific Mobility 

Focus - 

Power Clean and Jerk

Conditioning -  

Grace

30 C and J @60/40 

Thursday 31082017

Activation - 

3 x 

6 Good Mornings @40/30

3 Broad Jumps

45 Sec Plank 

Focus - 

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

Accessory - 

Goblet Cossack Squat - 3x10 EL

Med Ball Stir The Pot 1 Min x 3

Conditioning -  

1 Mile Run

For time 

Friday 01092017 

Activation - 

3 x 

20 Dead Bugs - with rope 

10 SA Ring Rows EA

Run 100m

Focus - 

20sec work 20 sec rest x 10

Chin Over The Bar Hold 

L Sit Hold 

Accessory - 

Pull Ups Progressions

Starting the kip 

Beat Swings 

Conditioning -  

In Pairs 

10 Min Amrap - I Go You Go 

10 Cal Row 

10 Ball Slams

Week 34

Monday 21082017 

Activation - 

5 Min EMOM

15 KB Swings 

Remaining Time Plank 

Focus - 

Deadlift – 75%x5, 85%x3, 95%x1+

Accessory - 

SA OH Lunge - 3x20 

Hollow Rocks - 3 x 15

Conditioning -  

In Pairs 11 Min Amrap 

Row 30 Cals 

30 Box Jump Overs 

30 Double KB Clean and Press 

Optional Finisher - 

2 x 

1 Min Side Plank ES

20 Face Pulls 

Tuesday 22082017 

Activation - 

Barbell Warm Up 

- Muscle Clean 

- High Hang Clean 

- Hang Clean 

Focus - 

In 8 MIns 

Build To A Heavy Power Clean

De Load The Bar

In 8 MIns 

Build To Max Squat Clean

Conditioning -  

EMOM 8

10 Burpees Over The Bar 

Optional Finisher - 

2 Min Couch Stretch ES

2 Min Cafl Stretch ES

Wednesday 23082017 

Activation - 

3 x 

10 SA Ring Row EA

2 Wall Climbs 

Focus - 

Floor Press – 75%x5, 85%x3, 95%x1+

Accessory - 

High Ring Hold / Box High Hold 3x30 Sec

Band Pull Aparts 3x20

Conditioning -  

5 Rounds 

10 Push Press @40/25

11 KB swings 

12 Box Jumps @24/20

Optional Finisher - 

2 x 

10 Back Extensions 

45 Sec KB Arm Bar EA

Thursday 24082017 

Focus - 

In Pairs - 34 Min Amrap 

Whilst One Runs 400 Meters

AMRAP 

50 Ft Box Push 

15 Ball Slams 

15 Weighted Sit Ups 

Friday 25082017 

Activation - 

3 x

10 Barbell Hip Bridge @40/30

30 Sec Side Plank 

Focus - 

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

Accessory - 

Front Rack Weighted Step Ups 3x10 EL 

Back Extensions 3x20

Conditioning -  

Half Cindy 

5 Pull Ups 

10 Press Ups 

15 Squats

Optional Finisher - 

2 x 

1 Min Plank 

1 Min Glute Stretch ES

Week 33

Monday 14082017 

Endurance 

Conditioning -  

In Pairs 

20 Min EMOM

Row 10/7 Cal

AMRAP KB Snatch 

Rest 2 Mins 

10 Min Amrap 

Run 100m 

10 Burpees 

Optional Finisher

3 x 

30 Sec Side Plank ES 

1 Min Couch Stretch ES

Tuesday 15082017 

Strength 

Activation - 

3 x 

6 Kang Squats 

3 Box Jumps 

Focus - 

Squat – 70%x3, 80%x3, 90%x3+

Accessory - 

KB Death March - 3 x 20 Steps 

Russian Twist - 3 x 20

Conditioning -  

21-15-9

Goblet Squats 

Sit Ups 

Then

9-15-21

Air Squats 

Sit Ups 

Optional Finisher -

3 x

45 Second Hanging Hollow 

30 Sec Calf Stretch ES

Wednesday 16082017 

Power 

Activation - 

3 x 

5 Single Leg RDL EL 

Row 150m AFAFP

Focus - 

5x 

2 Seated Weighted Jump 

3 Broad Jump 

Run 100m Slowly

Rest 2 mins between rounds 

Record Distance - Compare to week 24

Conditioning -  

Every 4 Mins x 5 

Run 400m 

Optional Finisher - 

2 Min Glute Smash ES

2 Min Banded Ham ES

Thursday 17082017

Strength 

Activation - 

2 x 

45 Sec SA Bottom Up Hold EA

20 Back Extensions With Band

Focus - 

Press – 75%x5, 85%x3, 95%x1+

Accessory - 

SA KB Floor Press - One Weight Up All Times 3x20

Strict Pull Ups Weighted 5 x 5-10

Conditioning -  

21-15-9 

Power Cleans @50/30

Press Ups 

Friday 18082017 

Core/Midline 

Activation - 

3 x 

10 Banded Plank Rotation 

100ft Wheel Barrow Walk

Focus - 

Gymnastics Technique Session 

Skin The Cats 

Inversions 

Levers 

Conditioning -  

10 Min Emom 

1 - 10 Toes To Bar 

2 - 30-45 Sec HS Hold

Week 32

Monday 07082017

Activation - 

2 x 

45 Sec KB Bottom Up Hold 

20 Band Pull Downs

1 Min Plank

Focus - 

Press – 70%x3, 80%x3, 90%x3+

Accessory - 

Banded Tricep Ext – 3 x 20

SA Ring Row - 3x12 EA

Conditioning -  

In Pairs 2 Rounds

12 Min TC 

50 Push Press @40/25

50 Synchro Burpee Over The Bar

50 Front Squats 

Optional Finisher

2 mis per side 

Banded Lat Stretch 

Lying Adductor Stretch 

Tuesday 08082017 

Activation - 

Barbell Warm Up 

Focus - 

In 6 Mins 

Run 800m 

ME Burpee Box Jump Overs 

2 Mins Rest 

10 Mins Max Squat Clean 

Accessory - 

Every 30 Seconds for 10 Mins 

1 Squat Clean at 70%

Conditioning -  

5 x 200m 

Rest 1 Min between rounds 

Optional Finisher

2 Mins Per Side 

Couch Stretch 

Lying Hamstring 

Wednesday 09082017 

Activation - 

3 x 

5 Foot Forward Good Morning EL Add Load

5 Box Jumps

Focus - 

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

Accessory - 

Goblet Cossack Squat - 3x10 EL

Med Ball Stir The Pot 1 Min x 3

Conditioning -  

Every 90 seconds x 6

12 Ball Slam Burpees

Thursday 10082017 

Focus - 

3 x

In 4 Mins 

Run 400m 

21 KB swings 

12 Pull Ups 

Rest 3 Mins 

3 x

In 4 Mins 

Row 500m 

30 Thrusters @20/15

Friday 11082017 

Activation - 

2 x 

10 Banded Press/10 Banded Fly 

30 Sec Hollow Hold 

30 Side Side Plank ES

Focus - 

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

Accessory - 

Push Press 3x12

Chin Ups - 3x5-10

Conditioning -  

15 Min TC

5 Rounds 

50 Du's

20 Wall Balls 

10 Press Ups 

Optional Finisher

2 Mins Per Side 

Banded Pec Stretch 

Scap Smash 

Week 31

Monday 31072017 

Focus-  

4 Mins on 1 Min Off x 6

1 - 

Row 500m 

ME Burpee Over Rower

2 -

Run 400m 

Amrap 

5 Pull Ups 

5 Press Ups 

5 Squats 

Tuesday 01082017

Activation - 

2 x 

10 SA KB Press 

30 Sec Hollow Hold 

30 Side Side Plank ES

Focus - 

Floor Press – 65%x5, 75%x5, 85%x5+

Accessory - 

High Ring Hold / Box High Hold 5x30 Sec

Band Pull Aparts 3x20

Conditioning -  

2 Rounds 

100 Du's 

40 Push Ups 

Optional Finisher

5 MIns 

Lat Foam Roll - https://www.youtube.com/watch?v=6lwVrPdm_I0

Scap Smash - https://www.youtube.com/watch?v=n9bYQUHqhFc

Wednesday 02082017 

Activation - 

3 x

10 Kb Swings 

5 Broad Jumps 

Focus - 

In 6 Mins 

Row 1km or Run 800m 

ME Burpees Over The Bar 

Then in 10 Mins

Build To Max Power Clean and Jerk

Conditioning -  

Every 2 Mins x 5

10 Box Jump Overs 

10 Power Cleans @40/25

20 Sit Ups 

Optional Finisher

3 Mins 

Wall Squat Stretch 

https://www.youtube.com/watch?v=K6myWzPmiOg

Thursday 03082017 

Activation - 

3 x 

20 X Band Walks 

15 Back Extensions 

Focus - 

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

Accessory - 

Front Rack Weighted Step Ups 3x10 EL 

Back Extensions 3x20

Conditioning -  

12 Mins

5 rounds 

Run 200

20 KB Snatch @20/12 alternating arm 

Optional Finisher

2 mIns per side 

Calf Stretch On Rig 

Couch Stretch - https://www.youtube.com/watch?v=Fg-lwNBzVV8

Friday 04082017 

Activation - 

3 x In Pairs 

20 Skipping Rope Dead Bugs

Focus - 

EMOM 9 

1 - 15 Ball Slams 

2 - 20 Russian Twists 

3 - 15 Back Extensions 

Conditioning -  

Annie'

50-40-30-20-10

Double Unders 

Sit Ups 

Optional Finisher -

Psoas Release

https://www.youtube.com/watch?v=Xcx9P5KFNk8

Week 30

Monday 24072017 

Activation - 

3 x 

10 KB Cross Body Step Up ES

10 Back Extensions

Focus - 

Squat – 40%x5, 50%x5, 60%x5

Accessory - 

KB Death March - 2 x 20 Steps 

Russian Twist - 2 x 20

Conditioning -  

6 Min Amrap 

6 Box Jump Overrs 

12 KB Swings @24/16

24 Du's 

Rest 2 Mins 

6 Min Amrap 

6 Box Jump Overrs 

12 KB Swings @24/16

Run 100m

Tuesday 25072017 

Activation - 

Barbell Warm Up 

Focus - 

Build To a Heavy - 14 Mins 

1 Clean 

1 Hang Clean 

1 Front Squat 

Conditioning -  

5 x

3 Squat Cleans 80%

6 Burpess Over The Bar

3 Bar MU

Rest 90 Secs

Wednesday 26072017 

Activation - 

2 x 

45 Sec KB Bottom Up Hold 

20 Band Pull Downs

1 Min Plank

Focus - 

Press – 65%x5, 75%x5, 85%x5+

Accessory - 

SA KB Floor Press - One Weight Up All Times 3x20

Strict Pull Ups Weighted 5 x 5-10

Conditioning -  

EMOM 14 

30 DU's 

AMRAP KB Push Press 

Alternate With Partner

Score is total reps per pair 

Optional Finisher - 

3 Rounds

20 Face Pulls 

20 Banded Glute Clam 

1 Min Plank 

Thursday 27072017 

Focus - 

2x 

Run 200m 

30 Sec Rest 

Run 400m 

45 Sec Rest 

Run 800m 

1 Min Rest 

Run 1 Mile 

2 Min Rest 

Optional Finisher -

2 Mins Per Side 

Couch Stretch 

Calf Stretch 

Friday 28072017 

Activation - 

3 x 

5 Foot Forward Good Morning EL

5 Box Jumps

Focus - 

Deadlift – 65%x5, 75%x5, 85%x5+

Accessory - 

SA OH Lunge - 3x20 

Hollow Rocks - 3x15

Conditioning -  

9 MIn AMRAP @40/25

15 Toes To Bar/Knee Raises

10 Deadlift 

5 Power Cleans 

Optional Finisher -

3 x 

10 Sl Split Squats EL at Body Weight 

20 Sit Ups 

Week 29

Monday 17072017 

Activation - 

6 Min Amrap 

30 Du's / 60 SS

20 KB Swings 

10 Hollow Rocks 

Focus - 

Start The Clock 

Min 0-10

AMRAP 

Run 200m 

12 KB Snatch 

Min 12-24

50 Ball Slams, 25 Burpee Box Jump Overs

40 Ball Slams, 20 Burpee Box Jump Overs

30 Ball Slams, 15 Burpee Box Jump Overs

20 Ball Slams, 10 Burpee Box Jump Overs

10 Ball Slams, 5 Burpee Box Jump Overs

Min 26-36

AMRAP 

Run 200m 

12 KB Snatch 

Tuesday 18072017 

Activation - 

3 x 

10 Good Mornings 

10 Banded Pull Throughs

Run 100m 

Focus - 

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

Accessory - 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

Conditioning -  

6 Rounds - Rest 30 Sec Between

20 KB Swings 

15 Wall Balls 

Wednesday 19072017 

Activation - 

4 x 

6 Banded Good Mornings 

12 Ball Slams 

6 Box Jumps

Focus - 

5x 

2 Seated Weighted Jump 

3 Broad Jump 

Run 100m Slowly

Rest 2 mins between rounds 

Conditioning -  

Every 2 Mins for 16 Mins

Run 200m FAFP

Thursday 20072017 

Activation - 

2 x 

45 Sec Bottom Up KB Hold 

10 RR or 5 Pull Ups 

30 Sec Hollow Hold 

Focus - 

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

Accessory - 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

Conditioning -  

12 MIn Amrap 

12 Pull Ups 

9 KB Deadlifts @20/12

6 KB Hang Power Cleans 

3 KB STOH 

Friday 21072017

Activation - 

1 Go You Go x 6 Rounds 

30 Sec Ring Body Saw

Into 

10 Ring Plank Crunches

Focus - 

2-4-6-8-10

KB Windmill 

2-2-2-2-2

KB Turkish Get Up Each Arm 

Conditioning -  

In Pairs For Reps

2x 

1 Min Per Station 

1 - Slam Ball Get Ups 

2 - Tyre Flip Jump Throughs

3 - Box Push 

4 - Front Rack Carry 

5 - Farmers Walk 

6 - Burpee Bar Touch 

7 - Sand Bag Lunges 

Week 28

Monday 10072017 

Activation - 

5 Min Amrap 

KB Alternating Press x 2

Front rack Lunge x2 

Rest 2-3 reps before failure

Focus - 

Floor Press – 75%x5, 85%x3, 95%x1+

Accessory - 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

Conditioning -  

3 Rounds 

30 Front Rack KB Lunges 

20 Weighted Sit Ups @15/10

50 Du's between Each Round

Tuesday 11072017 

Activation - 

Ladder/Depth Jump Circuit 

Focus - 

Build To a Heavy - 14 Mins 

Power Clean 

Hang Clean 

Jerk 

Conditioning -  

Chase Me

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

In Pairs 

15 Min Amrap 

15/12 Cal Row 

10 KB Swings 

5 Power Cleans @60/40

Wednesday 12072017 

Activation - 

3 x 

10 KB Cross Body Step Up ES

10 Back Extensions

Focus - 

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

Accessory - 

KB Death March - 3 x 20 Steps 

Russian Twist - 3 x 20

Conditioning -  

4x2 Min Amrap 1 min rest 

12 Goblet Squat

10 HR Press Ups 

Thursday 13072017 

Activation - 

Ful Body Flow Mobility 

Conditioning -  

Every 3 Mins for 30 Mins 

1 - Row 500m 

2 - 30 Burpees Over The Bar

Courtesy of Warrior Programming

Do the basics, do them well, fitness will come

Friday 14072017 

Activation - 

2x 

12 Kneeling KB Push Press 

20 Band Pull Uparts 

Focus - 

Press – 40%x5, 50%x5, 60%x5

Floor Press – 40%x5, 50%x5, 60%x5

SA Bent Over Row - 3x12 EA

Conditioning -  

12 Min TC

Cash In 100 Du's

21-15-9

Push Press @ 40/25

42-30-18

Sit Ups 

Cash Out 100 Du's

Week 27

Monday 03072017

Focus - 

In Pairs 

In a 10 Min Window 

Row 1500m 

Every min 3 Burpee Plate Jumps

Rest 2 Mins 

8 Min Amrap 

40 GTOH 

40 OH Lunge 

Run 100m 

Rest 2 Mins 

In Pairs 

In a 10 Min Window 

Row 1500m 

Every min 3 Burpee Plate Jumps

Tuesday 04072017

Activation - 

3x

100ft KB Rack/OH Press Walk 

10 SA KB Sit Ups EA

Focus - 

Press – 75%x5, 85%x3, 95%x1+

Accessory - 

Floor Press – 65%x5, 75%x5, 85%x5

Strict Pull Up 3 x ME

Conditioning -  

EMOM 12

1 - 40 Du's/120 SS

2 - 8 Burpee Over Box 

3 - Row 15/12 Cals 

Wednesday 05072017 

Activation - 

Barbell Warm Up 

Focus - 

In ten mins build to max Clean 

Then 2 Rounds 

EMOM 3

2 Cleans @70% of max

EMOM 3

6-11 Pull Ups 

Conditioning -  

3 x 

3 Min EMOM

30 KB Swings 

30 Sit Ups 

Rest 1 Min 

Thursday 06072017 

Activation - 

3 x 

10 Good Mornings 

10 Banded Pull Throughs

Run 100m 

Focus - 

Deadlift – 75%x5, 85%x3, 95%x1+

Accessory - 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

Conditioning -  

2 Rounds 

50 Slam Balls 

50 Slam Ball Lunges 

Run 100m 

Friday 07072017 

Activation - 

3 x

45 Sec Passive Hang 

45 Sec Side Plank Rotations ES

10 Inch Worms 

Focus - 

5 x 

L Sit Hold - ME

10 Shoot Throughs

Accessory - 

EMOM 8

5-10 T2B

Conditioning -  

10 MIns In Pairs 

Max Cal Row

Week 26

Monday 26062017 

Activation - 

Aim 

5 Min Amrap 

10 KB swings 

10 Goblet Lunges 

10 Russian Twists With KB 

Focus - 

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

Accessory - 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

Conditioning -  

Aim 

In Pairs 

30 Front Rack Lunges 

26/20 Cal Row 

15 Synchro Burpees 

Split the work as you need. 

Tuesday 27062017 

Focus - 

5x 

2 Seated Weighted Jump 

4 Broad Jump - note distance

Run 100m Slowly

Rest 2 mins between rounds 

Accessory - 

3 x 12 SL RDL 

Conditioning -  

For Time 

Row 2000m 

Split the work as needed 

Wednesday 28062017

Activation - 

3x

10 SA KB Press Each Side 

10 Inverted Barbell Row

Focus - 

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

Accessory - 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

Conditioning -  

12 Min Amrap 

5 Strict Pull Ups/Inverted row 

10 Rolling Tricep Extensions 

15 KB Curls 

100m SA KB Walk - Swop Arm at 50m

Thursday 29062017 

Activation - 

Full Body Mobility 

Conditioning -  

In Pairs 

50 SDHP 

Run 200m With 15/20 KG Plate 

50 Cal Row 

Run 200m With 15/20 KG Plate 

50 KB Clusters 

26 Min Amrap 

Friday 30062017 

Activation - 

3 x 

6 Kang Squats @30/20

3 Box Jumps @24/20

Focus - 

Squat – 70%x3, 80%x3, 90%x3+

Accessory - 

KB Death March - 3 x 20 Steps 

Russian Twist - 3 x 20

Conditioning -  

5 Rounds for time 

20 Wall Balls 

15 Pull Ups 

3 Wall Climbs

13 Min TC

Week 25

Monday 19062017 

Activation -

3 x

30 Sec Wall Facing HS Hold

20 Hollow Rocks

30 Walking Lunges

Conditioning -

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

10 Rounds

In Pairs

Row 30 Cals

50 Wall Balls

Every time the wall ball hits the floor 10 Syncro Burpees 

Tuesday 20062017

Activation -

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

3 x

12 Kang Squats

12 Banded Glute Clam Shells

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

Focus -

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

Accessory -

KB Death March - 3 x 20 Steps

Russian Twist - 3 x 20

Conditioning -

Every 2 Mins for 5 Sets

Run 200m

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

Wednesday 20062017 

Activation -

Barbell Warm Up

Focus -

In ten mins build to max Power Clean

Then 2 Rounds

EMOM 3

2 Power Cleans @70% of max

EMOM 3

5-10 Pull Ups

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

Conditioning -

Row UK 250m Challenge 

Rest 3 Mins

5 Mins Max Burpees 

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

Thursday 22062017 

Activation -

3x

100ft KB Rack/OH Press Walk

20 Hollow Rocks

20 Back Extensions

Focus -

Press – 70%x3, 80%x3, 90%x3+

Accessory -

Floor Press – 60%x8, 70%x8, 80%x6

SA Bent Over Row - 3x12 EA

Conditioning -

12 Min time cap

5 Rounds

10 SDHP @40/25

15 Push Press

20 Box Jump Overs 

Friday 23062017 

Activation -

2 x

50ft Med Ball Plank Walk

20 Russian Twists

Focus -

EMOM 12

1 - 20 Sit Ups

2 - 20 Ball Slams

3 - 20-30 Sec HS Hold

Conditioning -

AMRAP 2

10 KB thrusters

10 burpees over the DBs rest 1:00

AMRAP 4

8 KB thrusters

8 burpees over the DBs rest 1:00

AMRAP 8

6 KB Thrusters

6 burpees over the DBs

Week 24

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

Monday 12062017

Activation - 

5 Min Amrap 

1 Wall Climb

15 Band Pull Aparts

10 Ball Slams

Focus - 

Press – 65%x5, 75%x5, 85%x5+

Accessory - 

Floor Press – 50%x10, 60%x10, 70%x10

SA Bent Over Row - 3x12 EA

Conditioning -  

21-15-9 

Burpee Box Overs @24/20

Pull Ups 

Tuesday 13062017

Activation - 

Ladder Drills 

Focus - 

5x 

2 Seated Weighted Jump 

3 Broad Jump 

Run 100m Slowly

Rest 2 mins between rounds 

Conditioning -  

12 MIn Amrap In Pairs

1 Go You Go 

Row 200m 

12 Ball Slams

Wednesday 14062017 

Activation - 

3 x 

12 Good Mornings 

6 Box Jumps 

Focus - 

Deadlift – 65%x5, 75%x5, 85%x5+

Accessory - 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

Conditioning -  

30-20-20 

KB Swings @24/16

Sit Ups 

Run 200m

Thursday 15062017

Focus - 

In 8 Mins 

AMRAP 

Row 12/15 Cals 

12 Double KB Cleans @16/8

12 Front Rack Lunges 

Rest 2 Mins 

In 8 Mins 

AMRAP 

Run 200m 

15 Burpee Bar Touch 

Rest 2 Mins 

In 8 Mins AMRAP 

25 Du's 

5 Pull Ups 

5 Press Ups 

10 Squats 

Friday 16062017 

Activation - 

5 Mins 

Turkish Get Ups 

Focus - 

Floor Press – 65%x5, 75%x5, 85%x5+

Accessory - 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

Conditioning -  

20 Thrusters @40/25

20 DU's/60 SS

20 Hang Cleans 

20 DU's/60 SS

20 STOH 

20 DU's/60 SS

20 Front Squats 

20 DU's/60 SS

Week 23 - De Load

Monday 05062017

Activation - 

3 x 

12 Good Mornings 

12 Band Pull Aparts

20 Dead Bugs 

Focus - 

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

Accessory - 

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

Conditioning -  

‘Helen’

3 Rounds 

Run 400m 

21 KB swings 

12 Pull Ups 

Tuesday 06062017 

Activation - 

Barbell Warm Up 

10 Mins 

5 Mins Empty Bar 

5 Mins Light Load 

Focus - 

In 20 Mins

Find your 1 RM Clean and Jerk 

Conditioning -  

‘Annie’ 

50-40-30-20-10

Double Unders 

Sit Ups 

Wednesday 07062017 

Activation - 

Every 90 Secs x 5

5 Pull Ups 

10 Press Ups 

15 Squats 

Focus - 

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

Accessory - 

Every 30 Secs x 20

1 Wall Climb

Conditioning -  

Tabata

1 - Squats 

2 - Sit Ups 

3 - Box Jumps 

4 - Down Ups 

Thursday 08062017 

Focus - 

Every 2 Mins x 20(5 Rounds)

1 - Run 200m + 12 KB Swings 

2 - Row 18/22 Cals 

3 - 15 GTOH + 10 OH Lunge

4 - 50 Du's + 5 Burpee Box Overs 

Friday 09062017 

Activation - 

3 x

50 ft Glute Band Walk 

50 Ft Walking Lunge 

10 Hollow Rocks 

Focus - 

Squat – 40%x5, 50%x5, 60%x5

Accessory - 

Romanian Deadlift – 5,5,5,

Conditioning -  

‘Running Jackie’

Run 1000m

50 Thrusters @20

30 Pull Ups