Dec 12-17


A. Warm Up
2 rounds with a light plate
20 russian twists
1 length bear crawl plate on back
1 length lunges plate over head
10 plate G2OH
10 plate goblet squats

Thoracic Flow

B. Front Squat + FR Lunge
4 x 2+4 alt rev steps

B2. Strict
2 reps into
Kipping TTB or K2E
80% ME

C. 10 min work in pairs
50 clusters @ 40/25kg
50 box jumps

Lion 4 - 55/35


A. Warm Up
2 rounds
5 inch worms with push up
10 bunny hops
30 sec table top hold

Shoulder flow

4 x 2 @ 12X1
2 reps no tempo

B2. Chin over bar hold
4 x 10 sec hold
80% ME kipping pull up

C. Diane intervals
15 min ARMAP
Deadlifts @ 100/65
HSPU or push ups
Rest 2 min


A. Warm Up
2 rounds
20 leg swings each side (without holding onto pole)
10 cossack squats
30 sec duck walk
3 cat camels (or angry cats, warming up the spine)

Hammie flow

B. Deficit deadlifts
4 x 2 @ 50X1
- stand on a plate roughly 2 inches high

B2. Partner GHR
4 x 7 reps
- controlled eccentric

C. 5 min AMRAP
Burpee box jumps

Rest 2 min

5 min AMRAP
Wall balls
- every time you break 5 TTB


A. Warm Up

3 rounds
60 secs of single skips
5 burpees
5 deck squats

B. Explosive plyometric training

3 rounds in pairs, alternating turns

2 step running start for all 'B' exercises

B1. 2 foot take off vertical
B2. Left leg take off vertical jump
B3. right leg take off vertical jump

- explosive strength work

3 rounds - plyo skill work
C1. Bounding dowell jumps, leap over 3 dowells being held apart at different and challenging heights
C2. Kneeling tuck squat jump - 3 reps, add a DB if too easy
C3. Weighted eccentric vertical jump
(hold heavy DB or KB as you slowly lower into the jump, then place on floor at bottom and explode into jump with out weight)

D. Workout
4 rounds
40 russian twists
4 TGU/side light and quick


A. Warm up
2 rounds
60 sec walking lunges forward
60 sec walking lunges reverse
30 sec hollow hold

Hip Flow

B. Back squat
- build to a very heavy 2 but not a max, ;leave 5-8kg in the tank

B2. Weighted cossack squat
4 x 5/side

C. EMOM 16 min
1 - 15 DB or KB push Press
2 - 15 KB swings
3 - 5 KB hang clean thrusters
4- Rest


A. Warm Up
3 rounds
5 reps ball plate overhead reach
10 dowell pass throughs floor facing
30 sec rear support hold

Shoulder flow

B. Quality circuit - 20 min cap
B1. Light Jeffersen Curl 5 reps
B2. DB row 10 reps/side
B3. Face down Frac plate snow angels 5 reps slow
B4. finger facing back push up 5 reps

C. OT4mins for 5 sets
400m run or row
10 CJ @ 60/40

Lion 4 - 80/60


A. Strong feet
3 sets
5 x five's
30 sec toe walking
kneeling balance knee stretch 10 reps

B. Running Lab
3 sets
30 sec zombie jog
30 sec/side run and pull
60 sec cap run skipping

C. Marrickville + Edgecliff Running
1 x 1200m
2 x 800m
2 x 400m
- rest 1 minute
- negative splits

C. Bondi junction circuit
30 min cap
1 x 1200m row or bike 1.6km bike
2 x 800m row or 1.2km bike
2 x 400m row or 0.8km bike
- rest 1 minute
- negative splitsWeightlifting 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