Uncategorized

Wednesday 16th September 2026 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 8-5-5-3-3-3 Close Grip Bench Press warm up with an empty bar set of 10 or 20 then perform a warmup set of 8 reps Increase the weight again and start the first working set

Monday 14th Sept 2026 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups Back Squat 8-5-5-3-3-3 warm up with an empty bar set of 10 or 20 then perform a warmup set of 8 reps Increase the weight again and start the first working set of 8

Friday 11th September 2026 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 3-3-3-1-1-1 Pause Deadlift These should be done pausing for a 3 count, below the knee of just off the floor Conditioning: AMRAP 7min 3 power cleans 6 push ups 30 double unders

Monday 7th September 2026 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 3-3-3-1-1-1 Front Squat Alternative (safety squat bar or zercher squat) warm up with an empty bar set of 10 or 20 then perform a warmup set of 5 reps Increase the weight again and

Friday 4th September 2026 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 5-5-5-3-3-3 Pause Deadlift These should be done pausing for a 3 count, below the knee of just off the floor Conditioning: For time 25-20-15-10-5 Russian swings 10-8-6-4-2 Burpee Pull ups

Thursday 3rd Sept 2026 2 rounds 15 Banded Pull Aparts or Cable face pulls 10 Scapular Push Ups *do these controlled and really push apart for 2 sec each rep) -10 light KB halos in each direction 1️⃣ EVERY 3 MIN FOR 3 ROUNDS Max rep strict chin ups Scale to chin over bar holds

Wednesday 2nd September 2026 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 8-5-5-3-3-3 Push Press warm up with an empty bar set of 10 or 20 then perform a warmup set of 8 reps Increase the weight again and start the first working set of 8

Monday 31st Aug 2026 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 5-5-5-3-3-3 Front Squat Alternative (safety squat bar or zercher squat) warm up with an empty bar set of 10 or 20 then perform a warmup set of 8 reps Increase the weight again and

Thursday 27th August 2026 2 rounds 15 Banded Pull Aparts or Cable face pulls 10 Scapular Push Ups *do these controlled and really push apart for 2 sec each rep) -10 light KB halos in each direction 1️⃣ EVERY 3 MIN FOR 3 ROUNDS Max rep strict chin ups Scale to chin over bar holds

Wednesday 26th Aug 2026 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 8-5-5-3-3-3 Push Press warm up with an empty bar set of 10 or 20 then perform a warmup set of 8 reps Increase the weight again and start the first working set of 8