Monday
A. Warm Up
2 rounds
20 russian twists with medball
30 sec bear crawl
10 medball deck squats
10 medball around the head rotations from bottom of the squat
B. Front Squat
4 x 5 @42X2
B2. Sandbag walk
4 x 60 secs heavy
B3. Single arm barbell oblique row
4 x 8/side
C. Conditioning
EMOM 12 min
1 - Row run or bike 45 sec for max cals
2 - DUs ME 45 sec
3 - 45 sec ME wall walks
4 - rest
Tuesday
A. Warm Up
2 rounds
30 sec reverse plank
30 sec thoracic bridge
3 slow shoulder circles/side CARs
B1. Z press with DB 4x5 @ 3030
B2. Box or pike push up 4 x 5
C. Grip endurance
In pairs
6 min
Pull up hang whilst partner holds sandbag
into
6 min
Max distance farmers walk with 1 KB pair between 2
- every drop off pull up bar or sand bag drop is -20m off max distance farmers carry
Wednesday
A. Warm up
In pairs
50 burpees (swap every 5)
HIP FLOW
B1. Sandbag over the shoulder lunge
4 x 6 steps/shoulder
- i.e. swap shoulder every 6 steps
B2. KB Front squat
4 x 5 reps heavy
C. Conditioning
12 min In pairs
- round for round
6 push ups
6 box jump overs
3 burpee box jump overs
Thursday
A. Warm Up
2 rounds
30 sec hip crawl
30 sec balancing squat on toes with knees just off floor
3 dive bomber
B. Upper body strength circuit
4 sets
B1. Pendlay Row 3 x 5 - heavy
B2. DB folded over row 3 x 10
B3. Frac plate cuban press with back on wall
3 x 3 - slow
C. Metcon
Chipper in pairs (sharing work)
11 min AMRAP
70 KB swings
70 TTB
70 weighted step ups 15/10kg
Friday
A. Warm up
2 rounds
3 inchworms
6 burpee into squat
WRIST FLOW
B. 10 min conditioning
30 medball russian twist
30 medball footy passes hard into wall or partner
(15/side)
60 seconds UB bear crawl
30 sec side plank /per side
C. For time
100 DUs
50 Wall Balls
50 DUs
25 wall balls
- 6 min cap
Saturday
A. Warm up
2 rounds
20 shoulder taps from front support
30 sec hollow rock or hold
20 emu bobs
B. Empty Bar warm up
B. Power clean complex
EMOM 10 min
1 power clean
1 hang power clean
C. In teams of 3
7 min
Max distance row/run/bike
whilst 2 people hold 1 pair of KB and DB
Rest 1 min
(rotate to different equipment)
7 min
Max distance row/run/bike
whilst 2 people hold 1 pair of KB and DB
- KB must be held in Front rack
- DB must be held in farmers carry
Endurance
A. Strongfeet
2 sets - no shoes
A1. 60 sec of bunny hops
A2. 1 min single leg balancing passing lacrosse balls in pairs
(swap balancing leg at 30 sec)
A3. 10 squats on toes
B. Running Lab drills
2 sets
B1. Standing heel pull 10 reps/side
B2. Run and skip 60 sec
C. Marrickville
10 sets
1 min run @ 80%
1 min run @ 40%
C2. Edgecliff & Bondi
Row or bike
5 sets
2 min building from 40-80% effort
2 min rest
Stongman
A. 2 sets AHAP
5 sand bag squats
20m carry
5 SB squats
B. Sled in carpark
3 sets heavy