Sort by tags

G.P.P training program 21st – 27th  June

Posted 20th June 2021 by Josh Schouten

This week being the last of this phase before we see some movement towards some heavier load and lower reps in the strength work. We have seen some great efforts as a whole since reopening. Let’s keep this momentum moving on into the next phase. The next phase will start to see Wednesdays being a testing day that will roll around every 8 weeks, giving us a good chance to test ourselves in different ways. More to come on this!

Good luck, be brave and clean your hands.


Monday – Leg & Back

Tuesday – Cleans

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Legs & Chest

Saturday – Snatch




A: Heels Elevated Back Squats

4 x 1 Rep with 3 seconds pause, complete 2-3 more reps after the first rep

Rest 120


B: Walking Lunges

3 x 12 steps

Rest 10sec

B2: B – Stance DB RDL 3 x 8-10 each leg

Rest 60sec



8 rounds

Wall Ball Throw for height x 7

Ski / Bike x 5-10cal (ALL OUT EFFORT)

Every 2:30





Every 120 seconds complete (10 mins)

A: Hang Power Clean

5 x 1 + 2


Every 3 mins complete (12mins)

B: Squat Clean

4 x 3

B2: Seated Box Jumps

4 x 3




8 RFT – 20 min time cap

2 MU

4 Hang Power Clean (medium)

250m Row




As we’re having a good decent break (60-120) in the rounds when it is time to work we are looking to work hard and move fast but well!


5 Rounds

Split Jerk – from the rack x 5

Heavy KB Swing x 8

Rest 60-120sec


Rest 4-5 minutes


5 Rounds

Push Press – from the rack x 5

Gorilla Row

Rest 60-120sec


Rest 4-5 minutes


10 mins of:

10 Burpees

30 DU







Every 4 min complete:


A: Bench Press

4 x 6-8 @ 22×0

A2: Farmers Carry

4 x 50m

A3: Banded Deadbugs

4 x 30-45seconds


10mins of:

HSPU – Tekkers and variations –



7 Rounds of:




5 Pull Ups

250 m Row / Ski /Bike




Every 90 seconds complete (8 mins)

A: Hang Power Snatch

5 x 2


B: Hang Snatch

5 x 2


C: Over Head Squats

3 x 4-7reps



Waller Special