Uncategorized

Wednesday 27th May 2026 – Week 3 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 4 RPE 7-8 Barbell […]

Tuesday 26th May 2026 – Week 3 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 4 rounds for time: 10 single-arm snatches each arm 8 single-arm rows each arm 6 single-arm push presses each arm 4 single-arm

Friday 22nd May 2026 – Week 2 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 5 RPE Barbell Military Press… again perform max reps with 80% of your max weight

Thursday 21st May 2026 – Week 2 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 3 rounds for time: 21 power cleans Run 400 meters

Wednesday 20th May 2026 – Week 2 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 5 RPE 7-8 Barbell

Tuesday 19th May 2026 – Week 2 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 4 rounds for time: 50-foot handstand walk 800-meter run substitutes for handstand walk can be double overhead KB walks or 5 wall

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