Monday
A. Warm Up
2 rounds
Bear crawl 1 length
Spiderman lunge 1 length
1/2 length pike walk
3 vertical jumps
3 broad jumps
Hip Flow
+
Rack position stretch
B. Front Squat
5 x 3+3
(3 reps with 3 sec pause in bottom, 3 reps no tempo)
B2. Pistol work
1. Foundations: 60 sec wtd. ankle stretch/side + 5 shrimp squats/side
2. Practice: 5 pistols/side no foot hold
3. Advanced: 5 wtd pistols or overhead dowell pistols
C. In pairs
10 min AMRAP
7 deadlifts @ 70/50
14 burpee over bar
Lion 4 - 90/60
Tuesday
A. Warm Up
3 rounds
30 sec plank shoulder taps
Side plank thread the needle 10/side
5 scap push ups
Shoulder flow
B. DB or KB Z press
5 x 10 reps
into
Box HS Hold
20-30 sec shoulders stacked over hands
B2. Archer Row
5 x 10 reps alternating
C. 8 min AMRAP
12 TTB
36 DU
Wednesday
A. Warm Up
3rds each with a partner
Light DB complex
10 HPC
10 DL
10 PP
10 Lunges
Hip Flow
B. Clean pull + Power Clean + Squat Clean
5 x 2+2+2 (30 sec to complete the set)
B2. Tall kneeling Rotational press
5 x 12 reps alternating
C. Interval work
3 rounds
4 min on 2 min off
20 KB swings @ 24/16
15 pull ups
10 burpee box jumps
Lion 4 - 32/24
Monkey 4 - CTB
Thursday
A. Warm Up
2 rounds
with a dowell
10 pass throughs
10 OHS
20 standing thoracic twists
Squat flow
B. Back squat 5 reps into 10 alternating rear step lunges
5 sets
B2. Over head rear delt raise in shoulder flexion stretch
5 x 10 reps
C. Hypertrophy
3-4 rounds
C1. Floor press 10 reps
C2. Skull crusher 10 reps
C3. Band pull aparts 20-30 reps
C4. Ring Row 5 reps
Friday
A. Warm up
3 rounds
5 pigeon to cosaack/side
5 cossack squats
5 rollback into straddle
Hip flow
B. Sumo deadlift
5 x 3.3.3
- rest 20 sec btw '.'
B2. Box lateral step up
5 x 5/side
- push off foot on the ground
C. 15 min EMOM
1 - Run 100m or row 100m
2 - Chest to wall HS hold (40 sec cap)
3 - 1-5 ring mu, pull up, CTB, jumping pull up
Saturday
A. Warm Up
3 rounds
5 reps ball plate overhead reach
Archer draws 5/side
30 sec active hanging with shrugs
Shoulder flow
B. OHS
3 x 5 @ 80% all sets
OHS progression
Single arm OH reverse lunge
6 reps/side
- pause at bottom of each lunge
B2. Pull Up
Practice 20 tight kipping swings
then
5 partner assissted strict pull ups
or
10 kipping pull ups
(decide if you need to practice the skill or build strength)
C. OT5 min for 4 rounds
30 wall balls
30 burpees to a plate
Creature ENDURANCE
A. Strong feet
3 sets
5 x five's
Lying ankle circles
Seated Tib ant stretch 30 sec
B. Running Lab
3 sets
60 sec bunny hops
30sec/side wall heel pulls
30 sec/side run and pull
C. Marrickville + Edgecliff Running
10 sets
Run 200m
1 min rest
- you must stay within 10 sec every run of first 200
- 30 min cap
C. Bondi junction circuit
9 rounds
(alternating exercise each round)
2 min
Bodyweight walking lunges
DUs or SUs
Bear crawl
1 min rest
Weightlifting thursday - starts at 6:45pm
A. Body weight and dowell warm up
B. Empty bar drills warmup
C. Snatch work
C1. Snatch heavy pull
C2. Snatch double
D. Jerk drills
E. Power clean + FS + Split jerk
(FS with jerk grip)
Weightlifting Saturday
A. Body weight and dowell warm up
B. Empty bar drills warmup
C. Split jerk and push jerk drills
D. heavy clean and snatch pulls