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 @50/35

 

 

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

 

Accessory - 

 

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 Step 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 Step 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 

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 Push Press @40/25

2 - 20 Sit Ups 

3 - 8-10 Pull Ups / Ring Rows

 

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 ttime 

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 Step 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