Week 22

What an amazing 12 weeks is has been. We are so happy with the results that we have seen and the feedback we have got from you all during the cycle we have run. It has been so good to see you all improving position, balance and understanding of the movements that we have focused on. These in my eyes, are more important than the PB’s you have hit.


Thank you all so much for your hard work and dedication. Time to have a bit of a rest and have some fun this week. We are then going into a one week re test phase, another week of rest and then a brand new training cycle. Prepare to build your engines!!


If you have any more feedback on the last 12 weeks please catch me in the gym or drop me a message. We are always looking to improve so please let us know your thoughts.


Monday 30052016


Bank Holiday Monday


Alternating 2 Min Intervals x 16


1 -

Run 200m, 15 KB Swings


2 -

15 Hand Release Push Ups

15 Box Jumps

15 Sit Ups


Tuesday 31052016


25 Min Time Cap

In Pairs

50 Deadlifts @100/70

25 Syncro Burpees Over The Bar

60 Shoulder to OH @60/40

50 Burpess Box Jump Overs

70 Front Squats @40/30

25 Syncro Burpees Over The Bar

Run 1 Mile


Wednesday 01062016


Activation –


3 Rounds

30 Sec - Banded Midline In Pairs

10 x Supine Band Rows

30 Sec Handstand Hold


Strength –


Skin The Cats



Conditioning –


3 Rounds

Run 400m

24 Air Squats

24 Push Ups

24 Walking Lunges


Thursday 02062016


Activation –


Ladders Drills

Depth Jumps


Skill –


Hang Snatch

Build To a Heavy Single

Then 3x2 @70%


Conditioning –


For Time

50 KB Swings

Rest 30 Sec

50 Box Jumps Over’s

Rest 30 Secs

50 Wall Balls


Friday 03062016


Activation –


2 rounds

20 Lateral Lunges

10 Back Extensions

10 Hanging Knee Raise


Strength –


Back Squat 10RM


Conditioning –




Double Unders

Sit Ups

Strength is a choice…choose to be strong