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Wednesday 15th July 2026. Week 4 Day 3 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 8-5-5-3-3-3 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

Tuesday 14th July 2026 Prep: 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups Conditioning: EMOM for 40min Min 1: 20 Russian KB Swings Min 2: 3-5 inchworms Min 3: 30 sec air squats Min 4: 20 sec side plank each side Min 5: turkish get up

Monday 13th July 2026 – Day 1 New cycle where we are going to be focusing on Gpp (general physical preparedness) To Give Credit to the original inspiration for this program is Mark Rutherford who in the mid 2000s came up with the MEBB (maximum effort black box program) based upon Westside BB training, and

Friday 10th July 2026. Week 3 day 5 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 3-3-3-1-1-1 Deadlift For those of us a bit rusty with this rep scheme we call it 'INTRO REPS' warm up with alight weight for a set of 10 or 20

Thursday 9th July 2026. Body building 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 pull ups Scale to chin over

Wednesday 8th July 2026 – Week 3 Day 3 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 3-3-3-1-1-1 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 perform a

Tuesday 7th July 2026. Week 3 Day 2 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups Every 8 mins for 5 rounds: 1 Turkish get up each arm 5 strict Chins 800m run

Monday 6th July 2026. Week 3 Day 1 Prep: 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups Strength: 3-3-3-1-1-1 Back Squat For those of us a bit rusty with this rep scheme we call it 'INTRO REPS' warm up with an empty bar set of 10

Friday 3rd July 2026. Week 2 Day 5. Prep: 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups Strength: 5-5-5-3-3-3 Deadlift For those of us a bit rusty with this rep scheme we call it 'INTRO REPS' warm up with alight weight for a set of 10

Thursday 2nd July 2026. Body building Prep: 2 sets 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 pull ups Scale to chin