Strength and cardio Monday 23 August 4x8 deadlifts working up to heavy for final set 4-6 reps 3x8 SA shoulder press Arms 2mins work 30s...

WC 16 August Strength Week Monday 16 August 5x5 barbell press 3x5 clean and press 3x5 clusters x3 20 curtsy lunges 20 reverse lunges 20...

CIRCUITS WEEK Monday 9 August 30s on 10s off 3 rounds then move round 1 - Db clusters, chest press 2 - rower, russian twists 3 - air...

Strength and Cardio Monday 2 August 4x8 deadlifts working up to heavy for final set 4-6 reps 3x10 RDL Arms 2mins work 30s rest - 4x 10...

Monday 26 July - Strength 5x5 strict press 5x5 push press 3x10 each leg single leg squats in pairs 4 rounds each for quality Static...

Circuits week Monday 40s on 20s in between to move round Inside Farmer carries Rower Ball slams Box jumps or step ups Squats Leg...

Strength and Cardio Monday 12 July 3x20 each leg rear foot elevated split squat 3x10 deadlifts working up to heavy - 4th set 6-8 reps...

Monday 5 July Strength week 4 mins on each station 1 - Squats x10 Single arm DB press x8 each arm 2 - Lying leg curls x12 Deadlifts x12 3...

Circuits Week Monday 28 June 30s on 10s off 3 rounds then move round 1 - Db clusters, get ups 2 - In/out jumps, step ups 3 - low squats...

WC 9th March 2020 Monday 9th March Strength week in pairs 4 mins on each station (one pair on each station) 1 - Squats (with DB or on...

Volume Week! Monday 2nd March EMOM x8 Down ups x5 or plank walkouts x5 (modify to kneeling plank walkouts if needed) Squats with DB x12...

Strength week! Monday 24th Feb EMOM x8 10 squats 20 shoulder taps EMOM x8 10 barbell press 10 press ups 5 rounds 10 bent over row 20...

Circuits Week Monday 17th Feb 40 secs on 20 secs off - 3x 1 - Down ups 2 - Squats 3 - Ball slams 4 - Bear crawl hold 5 - Standing spin...

WC 10th Feb Strength Week Monday 10th Feb in pairs 4 mins on each station (one pair on each station) 1 - Squats (with DB or on squat...

Volume Week Monday 3rd Feb 2020 20/18/16/14/12 (as reps go down after each set, increase weight) Barbell strict press Side lunges (each...

Strength Week! Monday 27th Jan 2020 Front squats with barbell 4x12 pause for 2 secs at bottom - technique focused 45 sec rest In pairs -...

Monday 30min AMRAP in 3s - 2 work 1 rest (total reps) 1 - Strict press x100, Get ups x100 2 - Squats x100, Shoulder taps x400 3 - Press...