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 -...

Circuits Week Monday 20th 30s on 10s off - x3 1 - Squats 2 - Leg extension 3 - Leg curls 4 - Press ups 5 - Standing spin bike 6 - Barbell...

Monday13th Jan Pairs - Squats x10 Barbell press x10 x4 Glute bridge 5sec hold at top x10 Single arm shoulder press x8 4x Lunges x8 each...

Volume week & Free Trial week Monday 6th Jan reps 20/15/10/15/20 - weight increases as reps decrease Squats Barbell press Lunges Bent...

Strength Week! Monday 30th Dec Monday 27th May 2019 Squats Barbell press 4x10 Glute bridge with 5sec hold top of each rep x12 Single arm...

Circuits week! Monday 16th Dec Endurance circuit 20s on 10s off - 4x High knees In/out jumps Lunge jumps Down ups Lateral jumps Quick...

Strength week Monday 9th Dec 2019 Squats Barbell press 4x10 Glute bridge with 5sec hold top of each rep x12 Single arm press x8 4 rounds...

Circuits Week Monday 2nd Dec Endurance circuit 20s on 10s off 1 - High knees 2 - Star jumps 3 - In/out jumps 4 - Plank walkouts 5 -...

Monday 25th November 20 lunges (10 each) 10 toes to bar 20 glute bridges 10 russian twists 20 BW squats 10 ab extensions 4x 8 x strict...

Volume/Conditioning week Monday 18th Nov 20/18/16/14/12/10 Squats Shoulder taps Plank twists Lying toes to bar Bent over row EMOM x8 10...

Strength Week Monday 11th November Squats x10 Barbell press x10 x4 Glute bridge 5sec hold at top x10 Single arm shoulder press x8 4x...

Circuits Week Monday 4 November Endurance circuit 20s on 10s off 1 - High knees 2 - Star jumps 3 - In/out jumps 4 - Plank walkouts 5 -...

Strength week Monday 28th October Working in pairs Squats x8-10 Barbell press x8-10 4x Lunges 8 each leg Bent over row x10 4x Single arm...

Volume week Monday 21st October EMOM x8 Squats x10 Barbell press x10 EMOM x8 Lunges x20 Press ups x5 3x20 Glute bridges Shoulder taps...

Strength Week Monday 14th October Strict press x8-10 Reverse lunges x8 each leg x4 Press up x10 Squats x8-10 x4 Wide squats x12 Single...

Circuits/Conditioning week Monday 7th October 3 teams 1 - 10 DB thrusters, 10 down ups, 10 squats - 4x 2 - 10 barbell press, 10 lunges...

Strength Week Monday 30th September Split class into two - 4 rounds each then switch 1st team Bench squats x10 Press ups x10 Rocky press...

Volume week Monday 23rd Sept reps 20/15/10/15/20 - weight increases as reps decrease Squats Barbell press Lunges Bent over row Plank row...

Strength week Monday 16th September Working in pairs Squats x8-10 Barbell press x8-10 4x Lunges 8 each leg Bent over row x10 4x Single...