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
3 x 3 @ 30X1
B2. Sandbag walk
3 x 75-90 secs heavy
B3. Single arm barbell oblique row
3 x 5/side
- add weight this week if too light
C. Conditioning
EMOM 12 min
1 - Double KB squat clean 40 sec ME
2 - Toes to bar or leg raises 40 sec ME
3 - Double unders 40 sec ME
- no rest min this week :)
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 4x4 @ 5050 - heavy
B2. Box or pike push up 4 x 5 or Strict HSPU 5 reps
- add deficit if needed
B3. Push up 4 x 5 @ 2222
- use weight if needed
C. Grip endurance
6 min AMRAP - Partner 1
10 sandbag on shoulder squats
10 burpee over sand bag
6 min AMRAP - Partner 2
10 DB Push press
10 wall balls
- after the 6 min AMRAP swap workouts. Each person will do sandbags and Wallballs
Wednesday
A. Warm up
In pairs
50 burpees (swap every 5)
HIP FLOW
B1. Sandbag over the shoulder lunge
4 x 5 steps/shoulder
- i.e. swap shoulder every 5 steps
B2. Double KB suitcase deadlift
4 x 12-15 reps
- add tempo if KB are not heavy enough
C. Conditioning
17 min @ continuous pace
20 alt KB snatch
15 burpee box jumps
60 DUs
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 8 - heavy
B2. Top of ring row hold 30 sec
B3. Strict pull up 3 x 90% ME if partner assissted 5 reps max
C. Metcon
Chipper in pairs (sharing work)
8 min AMRAP
DB man makers
into
8 min AMRAP
50 alt DB snatches whilst other partner hangs from pull up bar
50 box jumps whilst partner hangs
50 push ups for dips no hang
Friday
A. Warm up
2 rounds
3 inchworms
6 burpee into squat
WRIST FLOW
B. 16 min conditioning
20 renegade rows with DBs
10 KB windmills /side
20 rotational planks alternating
4 TGU/side
C. For time - sprint
100 walking lunges with 20/15kg plate
30 burpees to a plate
- 7 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
5 power cleans TnG from the floor
C. In teams of 3 - split work however
18 min AMRAP
30-25-20
Deadlifts @ 100
Push ups
30-25-20
Thrusters @ 45/30
Burpee over bar
30-25-20
Front squats @ 60/40
Wall Balls
Run 800m as a team
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
6 sets
2 min run @ 70%
60 sec run @ 60%
C2. Edgecliff & Bondi
Row or bike
3 sets
4 min hard effort
Rest 2 min
Strongman
A. Sand bag onto jerk blocks
Ascending box heights
Descending bag weights
2-3x through
guys and girls on opposite sides
B. Max farmers carry for 15m
B. 400m sand bag walk