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 3 reps @ 30X2
- build to heavy
B2. Tall kneeling alternating KB or DB press
3 x 12 (6/side)
C. Strength Circuit
3 rounds
C1. Tempo sandbag squat 5-8 reps @ 24X1
(4 sec pause in bottom)
C2. RFESS wtd 6/side @ 30X1
C3. Wtd Lateral step up 5 /side - no tempo
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 6 @ 21X1
B2. 60 sec pike stretch with parner pushing back to create greater stretch
into
Seated leg lift 20-30 (10-15/side) reps x 3
B3. Weighted plank 3 x 35 sec - use plates or partner pressure
C. EMOM 15min
1 - 10-15 pull ups or CTB
2 - 15-20 wall balls
3 - 15 Box jumps
- you must stick to the reps you choose each 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 6 reps @ 20X1
B2. Partner GHR
4 x 7-8
B3. Weighted Goblet cossack squat
4 x 8 (4/side) @21X1
- stand the squats all the way up before starting next rep
C. 3-4 rounds at 90-95%
20/15 cal sprint on bike or rower
6 hang DB squat cleans @ 22/15
3 DB burpee box step ups
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
2 x 5/side
(left foot forward lunge is right arm pressing)
then
2 sets of 5 KB windmill/side
B2. Weighted OH stretch on box
4 x 70 sec dynamic reps
B3. SA DB walking lunge or OHS
4 x 8 slow and controlled or 8 steps/side
- increase of reps
C. 8 min AMRAP
8 power cleans @ 50/35
8 TTB
Friday
A. Warm up
2 rounds
1 min spiderman lunges
5 squats on toes
5 vertical jumps
WRIST FLOW
B. Full Clean
3 x 1+1 (first rep 5 sec pause at knee during pull)
B2. Standing 2 arm alt DB bicep curl
3 x 20 (10/side)
B3. Lying DB skull crushers
3 x 10-12
C. 5 intervals
90 on 90 off
8 KB swings @ 32/24
8 push ups or HSPU
8 KB goblet squats
- 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. Barbell good morning
3 x 5 heavy
B2. Light Jeffersen curl to floor (stand on floor, no elevation)
3 x 5
- 2.5kg up from last week
B3. Side plank with hip touch
3 x 12/side
B4. Heavy barbell glute bridge
3 x 6
C. Partner Chipper - in pairs
3 stations for max reps
Station 1 - 8 min
Max cals on bike or rower
Station 2 - 8 min
Max burpee box jumps
Station 3 - 8 min
Max squat clean thrusters @ 60/40
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
400m run
10 burpees
C. Bondi
20 min - OT4min
400/350m row
10 burpees
Strongman
A. Sandbag heavy carries
B. 2min max effort sandbag to shoulder
C. Sled sprints in car park