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 5 @ 60% 1RM -
B2. Sandbag squats
3 x 5/shoulder
B3. DB Pendlay row
3 x 30 total
- undergrip, palms face forward
- row 1 DB at a time but hold both
C. Conditioning
EMOM 12 min
1 - Burpee to a plate 45 sec
2 - Airbike or rowing for cals 45 sec
3 - Double unders 45 sec ME
4 - Rest
Tuesday
A. Warm Up
2 rounds
30 sec reverse plank
30 sec thoracic bridge
3 slow shoulder circles/side CARs
B1. Standing 2 arm DB Press
4 x 5 - heavy
B2. Wall facing HS hold
4 x 15-45 sec
B3. Push up 4 x Max reps in 20 seconds
or Ring dips strict ME in 30 sec
C. Grip endurance
12 min AMRAP
30 KB swings
30 wall balls
30 TTB
30 DUs
Wednesday
A. Warm up
In pairs
50 burpees (swap every 5)
HIP FLOW
B1. Sandbag over the shoulder
30 sec hold into 6 lunges into 3 squats
per side
x5
B2. Double KB suitcase deadlift
5 x 5 with 10 sec hold at top of each rep
C. Conditioning
16 min @ continuous pace
2 min bike or row or 400m run
10 HR push ups
10 burpees
10 weighted step ups
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. Build to a 5RM on pendlay row
B2. 90% ME ring row (stay 2-3 reps from failure)
C. Metcon
Chipper in pairs (sharing work)
8 min AMRAP
2 arm DB C&J
Whilst partner holds plank
into
8 min AMRAP
Hang power clean @ 60/40
Whilst partner holds 1 DB in FR position
Friday
A. Warm up
2 rounds
3 inchworms
6 burpee into squat
WRIST FLOW
B. 40 min EMOM
1 - 4 TGU (2/side)
2 - 8 DB OHS or 8 DB walking lunges
(any arm or can mix it up)
3 - 40 sec Front Sandbag carry
4 - 45 sec ME burpee box jumps
5 - Rest
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 8 min
1 deadlift 1 power clean
- all sets at 80% 1RM PC
C. Recovery WOD
20 min continous
10 deck squats or 10 pistols alt
3 DB man makers
10 strict TTB or knee raises
50 DUs or 100 SUs
WEIGHTLIFTING MEET ON SUNDAY
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
5 sets
Max distance total
2 min run
2 min rest
C2. Edgecliff & Bondi
5 sets
Max distance total
2 min bike or row
2 min rest
Strongman
A. Sandbag squats
2 sets to failure 15-30 rep range
B. Yolk carry
2 sets ME