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
3 x 4 reps @ 30X2
- build to heavy
B2. Tall kneeling alternating KB or DB press
3 x 16 (8/side)
C. Strength Circuit
3 rounds
C1. Tempo sandbag squat @ 5050 till failure
(5 rep cap)
C2. RFESS wtd 8/side @ 2121
C3. Wtd 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 3 x 8 @ 21X1
B2. 60 sec pike stretch with parner pushing back to create greater stretch
into
Seated leg lift 20 reps x 3
B3. Weighted plank 3 x 30 sec - use plates or partner pressure
C. EMOM 15min
1 - 10-18 TTB
2 - 10 alt KB snatch (5/side) 32/24 or DB snatch - heavier
3 - 10-15 burpees
- you must stick to the reps you choose ach round
Wednesday
A. Warm up
30 sec duck walk
10 alt shinbox
5 inchworm with push up
HAMMIE FLOW
B1. Banded Good morning KB deadlift
3 x 8 reps @ 21X1
B2. Partner GHR
4 x 6
B3. Weighted Goblet cossack squat
4 x 6 (3/side) @21X1
- stand the squats all the way up before starting next rep
C. 3 rounds at 90-95%
12/8 cal sprint on bike or rower
25 UB KB swings
12/8 cal sprint on bike or rower
- choose a weight which allows swings to be UB
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. 1 arm Inverted KB press from lunge
4 x 5/side
(left foot forward lunge is right arm pressing)
B2. Weighted OH stretch on box
4 x 60 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
8 pull ups
16 box jumps
Friday
A. Warm up
2 rounds
1 min spiderman lunges
5 squats on toes
5 vertical jumps
WRIST FLOW
B. Full Clean
3 x 2 (performed as singles)
B2. Standing 2 arm DB bicep curl
3 x 10-12
B3. Banded tricep pull downs
3 x 25-30
C. 5 intervals
90 on 90 off
5 deadlifts @ 60/40
5 burpee over bar
10....
10....
- 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 40 sec - heavy
- good morning position
B2. Light Jeffersen curl to floor (stand on floor, no elevation)
3 x 5
- 2.5kg up from last week
B3. Parnet pressured plank
3 x 25 sec/side
B4. Heavy barbell glute bridge
3 x 8
C. Partner Chipper - in pairs
14 min AMRAP - split work however
50 cal row
50 ring dips or push ups
50 DB front squats @ 32/22
50 wall balls @ 30/20lb
50 box jummp overs
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 - OT4min
700/550m row
C. Bondi
20 min - OT4min
700/550m row
Strongman
A. Zercher carry yolk
2 heavy sets
B. Worm cleans and deadlifts
C. 400m Sandbag over shoulder carry swap shoulders at 200m
or if weather permits
Sled sprints in carpark