Tuesdsy the 29th to Friday the 1st of November

Hey guys hope everyone had a great bank holiday weekend and are ready to get stuck back into a new 8 week program this week. Well done to everyone on the 10 week squat program, great results all round. The plan for the next 8 weeks is as follows:

Monday – deadlift/push strength cycle
Tuesday – gymnastics skill + gymnstics/conditioning
Wedenesday – bar skill + benchmark workout
Thursday – density or aerobic capacity or recovery
Friday – alternating between team workouts and long haul workouts by yourself

We will start the deadlift/pushpress on Wednesday because of the bank holiday this week.


Skill – toes to bar – 10 minutes practice – not emom, practice perfect techique without doing to many reps


Every 5 minutes for 5 rounds

30 wallballs
20 toes to bar
10 burpees

Your rest is the time you have left in the 5 minutes


10 minute team prowler push


Every 3 minutes for 5 sets do

4 deadlift + 8 pushpress

Choose a weight on both movements that you can maintain good form and go straight from the deadlift into the pushpress

13 to 18 minutes – rest

18 to 30 minutes

5 chest to bar or bar muscleups
10 dumbbell snatch 22/15kg
15 box jump overs 24/20″



Assault bike
Mountain clumbers



30 minutes of:

15 cal machine
15 barbell bicep curls
15 overhead dumbbell tricep extensions
20 dumbbell box step ups

Aerobic capacity

10k row


40 minute row – every 5 minutes do 2 minutes of mobility




Amrap 25 minutes

20 back squats 60/40kg
20 cal bike or ski
20 power cleans 60/40kg
20 situps or ghd situps

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