August 21-26


a) Warm Up
10 Walking Lunges
10 Air Squats
10 Alternating Rebounding Lunge Jumps
10 Rebounding Squat Jumps
Hip Flow
3 Hip CARs p/s

b) Strength
b1) Back Rack Reverse Lunge 3x10 alt (final week of lunge, heavier than last week)
b2) Sandbag squat 3xmax reps straight into sandbag carry (more reps than last week)

c) Metcon
3 Rounds OT4 min for fastest time each interval: 
15/10cal bike (rx) or 15/10 cal row (45 sec cap) or 200m run
10 DB Snatch 22.5/15
10 Box Jump Overs 24/20

Rx+ 32.5/20kg DB

d) Stretch
Accumulate 2 mins of hanging/monkey bars/hip taps. 


a) Warm Up
200m med ball jog
10 Strict Burpee + strict pullup
Shoulder CARs

b) Strength
b1) Snatch Grip BTN Strict Press 4,6,8
b2) Underhand Yates row 3x12 TUT 48secs
b3) Blackburns 3x5 48 sec TUT add weight for challenge
b4) Renegads Row 3x24alt

Complete regular front rack strict press if BTN is giving grief

c) Metcon: 
Death by Burpee with wall balls
At the start of every minute perform 8 UB Wall Balls 20/14 into 1,2,3,4 etc Burpee

Rx+ is 30/20lb wall ball

Scoring: Rounds = final round of completed burpees. Repetitions = addition of reps in uncompleted round (WB + burpee)

d) Stretch
2 min couch stretch



a) Warm Up
200m sandbag carry in groups of 2-4
Wrist CARs
Bear crawl forwards and backwards
Lizard Crawl
Ape Walk sidewards
Crab Walk
Ostrich Wall

b) Barbell RDL 4,6,8


#gainz circuit
c1) Barbell Hip Thrust 3x12
c2) Tempo Pistol 3x5 p/s 3333
c3) Barbell SA Landmine Press 3x12 p/s. HEAVY but powerful.
c4) Banded downward Woodchop 3x12 p/s

d) Stretch
Jeffersen Curl 3x1 with 2 second pause at bottom


Warm Up
Walking high knee and raise onto toe
Walking Single Leg quad stretch plus toe touch
Swing leg over gate into sumo squat
3 Ankle CARs p/s
10 sec Bunny Hops
1 rep wall-walk complex

b) Wall Ball/ Slam Ball 1/2 squat and two-hand chest throw 3x3


Gymnastics Strength
c1) Archer Push Ups 3x12(4p/s) TUT 48 seconds. Tempo 1111
c2) Archer Ring Rows 3x12 (4ps) Tempo 1111 TUT 48 secs
c3) Strict TTB 3xmax
c4) S-Wave 3x10 (5p/s) . TUT 48 secs. Hold fractionals for challenge.

For time:
Run 400m
30 TTB
Run 400m
15 MUs/30 Ring Dips/Push Ups
Run 400m

Rx is TTB and Ring Dips
Rx+ is TTB and Ring MUs

Cap: 12 mins

d2 Skin the cat 3x1 with 2 second pause


Warm Up
2 min DUs practise.
5 Inchworm +Scorpian
Thoracic CARs


30 min EMOM

1) 15/10 cal row (Rx) (45 sec cap) or 15/10 cal bike or 200m run
2) 5 Double DB Power Clean +10 DB Front Rack Walking Lunge 22.5/15
3) 20 DUs/60 singles
4) AMRAP Burpee Box Jumps 24/16
5) Rest



Warm Up
40 Partner Wall Balls (20 each ie. 10 each side)
Thoracic Flow
Scap CARs


Every 2nd minute for 5 sets: build
b1) 1 broad jump 30 seconds before each set
b2) Power Clean + 1 Pause FS. Double bounce out of squat after pause is ok.

5 rounds 1 min on 2 min off
5 TNG Power Snatch at 50/30
into AMRAP KB swing at 24/16

Rx is 50/30kg BB and 24/16 KB
Rx+ 60/40 kg BB and 32/24 KB

Scoring: total KBS over workout

2 mins to accumulate time in alternating cossack


Farm Strength Edgecliff

20 mins on each station, any order

a) 3x3 hard efforts of rope pull inside, and stand still while partner pushes sled back = better blood flow for lats Heavier than last week.

b1) 3 hard efforts of DB Fat grip farmers carry. Longer than last week.
b2)) 3 hard efforts of OH SB carry. Goal 30-45secs. Heavier/longer than last week.


Farm Strength Marrickville

15 mins on each station, any order

a) 3x3 hard efforts of rope pull inside, and stand still while partner pushes sled back = better blood flow for lats. Heavier than last week

b) 3 hard efforts of 60m farmers carry outside. Heavier than last week

c) 3 hard efforts of 60m OH Yoke Carry outside. If Yoke to heavy perform SB OH Carry for 3 hard efforts. Goal 30-45 secs. Heavier than last week