WC 4 Oct Monday EMOM X6 10 squats 10 side lunges 20 shoulder taps Pairs One does sit ups while partner working 10 lunges 10 press ups 10...

Monday 27 5 rounds 20 squats 20 alternating lunges 20 split squats 10 squat jumps 3 rounds 45s on 15s off Chest press Thrusters Press ups...

WC 20 Sept Monday 20 12 squats 10 push press 8 pull ups X3 Then 20 cals air bike or 200m row 10,9,8,7,6…..1 do 10 reps wait 5 secs or...

MONDAY 13 SEPT 1 min on each (20s rest in between) - x3 Lunges Barbell press Glute bridges Deadlifts Working with person next to you...

Monday 6 Sept In pairs one work one rest 100 pull ups 100 squats 100 cals or 2000m row 100 box jumps 100 press ups *can be partitioned in...

Monday open gym 10 cal air bike 10 thrusters 10 lunges 10 plank row 10 press ups X5 10 barbell press 10 side raises 10 bent over row X4...

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...