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Monday 18th May 2026 – Week 2 Day 1 New cycle! This cycle we are going to be hitting the main lifts without tempo or pausing things to note: weeks 1-3 will be focused mainly on accessory lifts, so the RpE ill be low on the main lifts, get the main lifts done quickly so […]

Thursday 15th May 2026 – Week 1 Day 5 2 rounds shoulder CARS (a quick google) 10 light KB swings 10 light KB halos in each direction Barbell Military Press these are normal reps Build upto a heavy set of 6 RPE Barbell Military Press… again perform max reps with 90% of your max weight

Thursday 14th May 2026 – Week 1 Day 4 3 rounds 10 kneeling kettlebell halos each direction 30 second Arm Bar each arm 10 lunge to twist each leg 10 Kettlebell Swings For Time: 21-15-9 Thrusters 20/15kg bar over burpees

Wednesday 13th May 2026 – Week 1 Day 3 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 Barbell Bench Press Build upto a heavy set of 6 RPE 7-8 Barbell

Tuesday 12th May 2026 – Week 1 Day 2 3 rounds 10 kneeling kettlebell halos each direction 30 second Arm Bar each arm 10 lunge to twist each leg 10 Kettlebell Swings 3 Rounds For time 400m run 21 KB Swings 12 pull-ups

Monday 11th May 2026 – Week 1 Day 1 New cycle! This cycle we are going to be hitting the main lifts without temo or pausing things to note: weeks 1-3 will be focused mainly on accessory lifts, so the RE ill be low on the main lifts, get the main lifts done quickly so

Monday 4th May 2026 – Back Off Week Day 1 3 rounds Goblet squat ×10 Hip flexor stretch KB deadlift ×10 Breathing + brace drill Barbell Back Squat normal Back Squats 3 x 5 @ 60% of your last 1RM You will have the option to change up your accessory lifts next week, however if

Wednesday 29th April 2026 – Week 6 Day 3 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 Barbell Bench Press these are 3 seconds lower each repetition Build upto a

Tuesday 28th April 2026 – Week 6 Day 2 3 rounds 10 kneeling kettlebell halos each direction 30 second Arm Bar each arm 10 lunge to twist each leg 10 Kettlebell Swings EMOM for 40min Min 1: 1 Turkish Get Up Left Min 2: 1 Turkish Get Up Right Min 3: 10 Single Arm Swings

Friday 24th April 2026 – Week 5 Day 5 2 rounds shoulder CARS (a quick google) 10 light KB swings 10 light KB halos in each direction Barbell Military Press these are normal reps Build upto a heavy double Barbell Military Press… again perform max reps with 65% of your max weight from the heavy