Volume week Monday 1st July EMOM x8 Squats x8 Barbell press x8 EMOM x8 Bent over row x8 Russian twists x10 AMRAP 20min Glute bridges x20...

Strength week Monday 24th June 2019 Squats Barbell press 4x10 Glute bridge with 5sec hold top of each rep x12 Single arm press x8 4...

Monday 17th June 2019 2 per station 1x strength 1x cardio 1 - Glute bridges, in/out jumps 2 - Squats, squat jumps 3 - press ups, shoulder...

Conditioning week Monday 13th EMOM x6 10 squats 10 press ups 20 shoulder taps EMOM x8 10 barbell press 10 lunges 5 ab extensions for time...

Volume week Monday 3rd June reps 20/15/10/15/20 - weight increases as reps decrease Squats Barbell press Bent over row Russian twists...

Week commencing 27th May 2019 Strength week Monday 27th May 2019 Squats Barbell press 4x10 Glute bridge with 5sec hold top of each rep...

Monday 20th May 2019 2 per station 1x strength 1x cardio 1 - Glute bridges, in/out jumps 2 - Squats, squat jumps 3 - press ups, shoulder...

Conditioning week Monday 13th EMOM x6 10 squats 10 side lunges 20 shoulder taps EMOM x8 10 barbell press 10 press ups 10 roll ups for...

WC 6th May Volume week Tuesday 7th May reps 20/15/10/15/20 - weight increases as reps decrease Squats Barbell press Lunges Bent over row...

Week commencing 29th April 2019 Strength week Monday 29th April 2019 Squats Barbell press 4x10 Glute bridge with 5sec hold top of each...

WC 22nd April 2019 - Circuits week Tuesday 23rd April 30s on 10s off - x3 1 - Squats 2 - Leg extension 3 - Leg curls 4 - Press ups 5 -...

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...