New Cycle is in ! Time to get STRONG! – Head Coach Milo

Hey all!

So this week coming we are kicking off strong with the new strength cycle. This is the longest cycle that we do each year and this year is no different. This years cycle is 10 weeks of pure dedication to getting as strong as possible.

We will be focusing on the big lifts. Back Squat , Deadlift. These two we will be hitting consistently throughout the cycle.
With the squat we will be Squatting twice a week and each time you squat the aim will be to add 2.5kg each time. We will however being doing it slightly different to last time. We will ONLY be going up in weight with the last set.
For example if you are starting at 70kg then you will do 2sets of 5 at 70 and then your third set at 72.5kg. Week 2 would then be 3 sets of 5 (2 sets at 72.5 and 1 set at 75kg.)
The reason we are doing this is because as a lot of you know when it starts getting heavy then it can also become quite a mental game. Its a lot easier to hit a heavy weight for one set than trying to convince yourself to do 3 sets of it especially if you have never done it before ! And also as we all know sometimes it takes a while to get going and we want to make sure you are super “warm” before you hit that bigger weight.

The deadlifts will follow the exact same pattern however will only be doing it once a week and therefore will go up by 5kg each time.

We will be working on our strict pull ups and our pressing too but in slightly different variations making it more intense as we go.

For the first 5 weeks of the cycle we will be dedicated to the building power and better positions for your power cleans then for the second half the cycle we will be doing the same for the Power snatches.

For the “WOD” element of each day we will be building up that intensity as we go. So expect a lot of short bursts WODs with 10 mins or less time caps. AKA pour gasoline on yourself and set yourself on fire. On other days when we are starting to get really heavy the focus will be on accessory work , midline and getting sweaty with EMOMS and the like so we can build that strength up and not just killing ourselves for the sake of it.

As with all the cycles each week the days will alternate so if you are on 3x a week then you will still get a dose of all the lifts and not miss out.
Wednesdays are still Oly club focus which will still be great for those of you who need some more tekkers (aka all of us 😛 ) or want to hit the Oly lifts a little more. If you are following the programming in classes however just bear in mind you may need to ease off some of the heavy squats here at time. Ask Coach Alan or Myself (Head coach Milo) on how to best approach it so you don’t over work it and kill the gain train.
For those of you who do the morning classes or the lunch time class on Wednesday each week we will be rotating through a Strong man day, A gymnastics day , An Oly Specific day and Long Team WOD day to keep it fun and get exposure to new things.

Saturdays as ever will be our long team fun days! Some complex and some just super fun and “easy”. Really love programming these for you all so make the most of them if you can. Atmosphere in the box on a Saturday is amazing so keep getting after it peeps! 

As ever please ask any and all questions you may have ! I’m here to help as much as I can!

The coaches are super pumped about this cycle as we have tried to make it as fun as possible whilst still guaranteeing that if you show up in 10 weeks time you are going to be making those PBs rain!
See you there ! 

Head Coach Milo 
( ) 


A) 3×5 Back Squat
B) 3×5 Seated DB Press

C) EMOM x 15min.
min. 1) 15/12 Cal Row/Ski/AD
min. 2) 20 Wall Balls 9/6kg
min. 3) Max Russian KB Swings 32/24kg


Classic CrossFit

A) 3×5 Deadlifts
*Superset with 3x max effort Pull Up*

*If you havent got Pull Ups you are doing the following for 3 rounds:
Build to a heavy 8-12 Barbell Reverse Grip Row
Max Chin Over the hold (Chin up grip)
No rest between movements

B) 7 Rounds:
7 Cal Assault Bike/Ski
7 Toes To Bar
7 Pull Ups
*Time CAP: 12min.


10min. to get as far as possible…
Devil Press 20/10kg
Wall Balls 9/6kg

10min. AMRAP:
10 DB Lunges
20 Sit-ups w/ feet anchored on DBs

10min. to finish…
5 Rounds:
15/10 Cal Bike/Ski
12 KB Swings 32/24kg

3min. rest between sections


A) Yoke Fun
Build to a heavy 2 Lengths

B) 15min. AMRAP:
10 Cal of choice
Movement of choice
30 Double Unders
1 length Yoke carry (80% or less from part A) / 2 Lengths Heavy front rack carry

* Movement of choice
1) 5-10 Handstand push ups
2) 2-8 Muscle Ups
3) Rope Climbs 1-3 Reps
4) Other gymnastic Skill based work


Classic CrossFit

A) 3×5 Back Squat

B) Bench Press
40 Reps, break up as you want.

C) For Time!
50 Calorie Row or Airdyne
50 Burpee Box Jumps
50 Calorie Row or Airdyne


Every 5min. X 4 Rounds:
400m Run
20 Alt. DB Snatches 20/16kg
10 DB Power Cleans 20/16kg

Max Toes to ring , GHD or weighted sit ups until the 4min mark…

Rest 4min.

12min AMRAP:
30 Double Unders
15 Russian Twists 16/10kg
30 Double Unders
15 Weighted Sit-Ups w/ same DB


A) 5×3 Power Clean

B) 12 minute running clock…
1000m Row/Ski “”buy in””
Max Rounds of this in remaining time:
21 American KB Swings 24/16kg
12 Handstand Push-Ups


… at the 0:00
20 Cal Assault Bike
30 Wall Balls 9/6kg

…at the 10:00
20 Cal Row
30 American KB Swings 32/24kg

… at the 20:00
30 Cal Assault Bike
20 Thrusters 40/30kg

…at the 30:00
30 Cal Row
20 Handstand Push Ups

In teams of 2! Only 1 person works at a time. Split the reps how ever you like 🙂