Monday
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 3+6 alt rev steps
B2. Strict TTB or knee to elbow raise
5 x 2 reps with 3 sec pause at top of rep
into 2 reps with no pause
C. 12 min work in pairs
40 deadlifts @ 60/40
40 box jump overs
Lion 4 - 100/65
Tuesday
A. Warm Up
2 rounds
5 inch worms with push up
10 bunny hops
30 sec table top hold
Shoulder flow
B. CGBP
4 x 3 @ 12X1
B2. Chin over bar hold
4 x add 5 seconds to last weeks average
if you have 4 sets of 30 seconds progress to 15 seconds icre cream makers
B3. Banded face pulls from seated straddle
4 x 15
C. Fran intervals
5 sets
10 thrusters @ 40/30
8 pull ups
Rest 90 sec
- keep the round time consistent
- 15 min cap
- Lion 4 - 50/35
Wednesday
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 3 @ 30X1
- stand on a plate roughly 2 inches high
B2. Partner GHR
4 x 5 reps
- controlled eccentric
C. 5 min AMRAP
DU's in UB sets of 15
- one set UB set of 15 is 1 rep
- Single Unders UB sets of 30
- 45 UB = 3 reps
Rest 2 min
5 min AMRAP
20 wall balls
20 TTB
Thursday
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
3 attempts
B1. Max height vertical tuck jump over dowell as a hurdle, partner holding it
B2. 3 x Single leg height max jump and two foot land
B3. 3 x Single leg broad jump take off with double foot land
- 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. Max distance seated broad jump x 3
D. Workout
4 rounds
20 seated leglifts
10 banded push ups
Friday
A. Warm up
2 rounds
60 sec walking lunges forward
60 sec walking lunges reverse
30 sec hollow hold
Hip Flow
B. Back squat
4-4-3-3
@ 21X1
- build heavy but not maximal
B2. Weighted cossack squat
4 x 5/side
C. EMOM 16 min
1 - 50 sec ME burpee to a target
2 - 10-15 pull ups (40 sec cap)
3 - 3 squat clean thruster @ 70-80% 1RM
4- Rest
Lion 4 - CTB
Saturday
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. 20 min cap.
For quality (last week for this before we progress)
Partner Handstand work
Freestanding partner practice
2 attempts for quality time each
or scale to wall assissted free standing
B2. Pike push up or Strict HSPU
5-10 reps
- can be broken up.
C. OT4mins for 5 sets
30 wall balls
60 sec double KB FR hold @ 24/16
- if you break on the KB hold add 200m run to a total to be run at the 20 min mark.
Creature ENDURANCE
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
Build
2 x 800m
4 x 400m
- rest 1 minute
- negative splits
C. Bondi junction circuit
30 min cap
2 x 800m row or 1.2km bike
4 x 400m row or 0.8km bike
- rest 1 minute
- negative splits
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