Monday
A. Warm Up
2 rounds
10 walking lunges
2 Hip CARs per side
10 cossack squats
30 sec front plank
B. Wide stance Box Squat
4 x 5 reps @ 40X2
B2. Tall kneeling alternating KB or DB press
4 x 20 (10/side)
C. Strength Circuit
3-4 rounds
C1. Tempo sandbag squat @ 5050 till failure
(5 rep cap)
C2. RFESS (unweighted) 10/side @ 2121
C3. Lateral step up 5 /side @ 30X1
Tuesday
A. Warm Up
2 rounds
30 sec alt thoracic bridge
30 sec push ups
30 sec rear support
30 reps not for time
DB or Frac plate rear delt flye
B1. Bench Press 4 x 10 @ 21X1
B2. 60 sec pike stretch with parner pushing back to create greater stretch
into
Seated leg lift 20 reps x 4
B3. Weighted plank 30 sec - use plates or partner pressure
C. EMOM 15min
1 - 5-7 burpee pull up or CTB
2 - 50 DUs
3 - 15-20 box jumps
Monkey 4 - Burpee Bar MU
Wednesday
A. Warm up
30 sec duck walk
10 alt shinbox
5 inchworm with push up
HAMMIE FLOW
B1. Banded Good morning KB deadlift
4 x 10 reps @ 30X1
B2. Partner GHR
4 x 5
B3. Weighted Goblet cossack squat
4 x 6 (3/side)
C. 3-4 rounds at 90-95%
15/10 cal sprint on bike or rower
10 DB thrusters
8 burpee box jumps
Rest as needed btw rounds
- 15 min cap
Thursday
A. Warm Up
2 rounds
5 squats wide
5 regular
5 narrow
5 deck squats
1 min/side weighted calf stretch
60 sec heel walking for shin activation
DB single arm OHS progressions
B1. DB or KB windmill 4 x 3/side sow
B2. Weighted OH stretch on box
4 x 45 sec dynamic reps
B3. SA DB walking lunge or OHS
4 x 5 slow and controlled or 5 steps/side
- try and do both sides
C. 8 min AMRAP
12 TTB
12 DB or KB front squats @ 22/15 or 24/16
Friday
A. Warm up
2 rounds
1 min spiderman lunges
5 squats on toes
5 vertical jumps
WRIST FLOW
B. Full Clean
4 x 3 (performed as singles)
B2. Standing 2 arm DB bicep curl
4 x 12-15
B3. Banded tricep pull downs
4 x 12-15
C. 6 intervals
90 on 90 off
5 powercleans
5 TTB
5 burpees
- start from top each time
Saturday
A. Warm up
2 rounds
30 sec emu bobs
5 inchworms
30 sec super man rock
Posterior chain strength
B. Isometric weighted standing hold
3 x 30 sec - heavy
- good morning position
B2. Light Jeffersen curl to floor (stand on floor, no elevation)
3 x 5
B3. Parnet pressured plank
3 x 20 sec/side
B4. Heavy barbell glute bridge
3 x 10
C. Partner Chipper - in pairs
14 min
400m run
200m farmers carry 32/24
150 wall balls
75 DB snatches @ 22/15
Endurance
A. Strongfeet
2 sets
- no shoes
A1. 60 sec of bunny hops going forward
A2. 1 min single leg mini broad jump and land/side
A3. Single leg balance eyes closed 30sec/side
or if easy 5 drinking birds/side eyes closed
B. Running Lab drills
2 sets
B1. Single skips on one leg 30sec/side
B2. Run and skip on spot 60 sec
C. Marrickville & Edgecliff
20 min EMOM OT4min
200m run
15/10 cal row
10/7 cal bike
C. Bondi
20 min EMOM
1 - 45 sec ME cal on bike or rower
2 - 45 sec sustainable burpee pace