Monday
A. Warm Up
2 rounds
10 walking lunges
2 Hip CARs per side
10 cossack squats
30 sec front plank
B. Wide stance BACK Squat
3 x 5 with no box but same stance.
- build to a heavy 5
B2. Sandbag TGU
3 x 3/side
C. Strength Circuit
3 rounds
C1. Tempo sandbag squat 15 reps no tempo
C2. RFESS KB front rack 5/side @ 30X1
C3. DB forward step up 5 reps/side, heavy
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 3 - build to heavy 3 no tempo
B2. Weighted jeffersen curl 3 x 5
B3. Weighted plank with Sandbag on back 3 x 90% ME (2 min cap)
C. EMOM 15min
1 - 7 Hang DB squat cleans
2 - 20 DUs + 5 TTB
3 - 10-15 burpees to a plate
Wednesday
A. Warm up
30 sec duck walk
10 alt shinbox
5 inchworm with push up
HAMMIE FLOW
B1. Barbell deadlift
3 x 5 reps - build to about 80% 1RM
B2. Weighted superman rock
3 x 30 sec
B3. Single side KB suitcase deadlift
3 x 8/side @ 3131
C. 4 rounds at 100%
18 sec cal sprint on bike or rower
12 burpees AFAP
Rest 2 min
- 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. 2 arm alt DB or KB sots press 10 reps.
- vary squat depth as needed
B2. Weighted OH stretch on box
4 x 2 min, dynamic reps
B3. SA DB walking lunge or OHS
or Squat snatch 10/side
4 x 10 slow and controlled or 10 steps/side
- increase of reps
C. 10 min AMRAP
2-4-6-8 etc
2-arm DB C&J @ 22/15
Pull Ups or CTB
Friday
A. Warm up
2 rounds
1 min spiderman lunges
5 squats on toes
5 vertical jumps
WRIST FLOW
B. Full Clean
5 x 2
- build to the heaviest double for the day
B2. Barbell curl
3 x 12 reps
B3. Banded tricep push down 15 reps into
Barbell skull crusher 8 reps
C. 6 intervals
90 on 30 off
12 wall balls
12 KB swings @ 32/24
12 box jumps
- start from the 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 reverse lunges
3 x 4/side moderate
B2. Death march with DBs
3 x 14 steps
B3. Side plank with hip touch
3 x 15-20/side
B4. Heavy barbell glute bridge
3 x 1.1.1 (rest 15 sec between reps)
C. Partner Chipper - in pairs
Get as far as you can in 20 minutes
80 burpee box jumps
80 DB front squats @ 22/15
80 DB deadlifts
80 DB push press
200 DUs
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
3 x 400m run @ 95% effort
- rest as needed and go hard
C. Bondi
2 x 500m row
- all out effort
- rest as needed
Strongman
A. Sandbag carry 200m for time 80/45
B. Heavy Farmers carry
C. Pinch grip plate carry