Jun 26-Jul 1

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