Monday
a) Warm Up
2 Rounds:
10 Plate OH Walking Lunges
10 Plate Squats
then
Hip Flow
Strength
b1) Low Bar Back Squat 3x5
b2) Banded Russian KB Swing 3x5. Complete this 1 minute before squats.
c) Metcon
12 min EMOM
1) 30 sec AMRAP cal AB or row
2) 30 sec AMRAP Burpee to target
3) 30 sec AMRAP Wall Balls 20/14
4) 30 sec rest
Scoring: Add up all total reps
Rx+ is 30/20lb Wall Ball
d) Stretch
2 min Couch stretch static + PAILs+RAILs
Tuesday
a) Warm Up
2 rounds:
10 Single KB OH Walking Lunge (1 round each side)
10 Goblet Squats
then
Thoracic Flow
Pyometrics
b) Wall Ball Single arm rotational throw into wall aka Hadouken 3x3 p/s
Strength
c1) Push Press 8,10,12
c2) SA DB Row 3x8 p/s TUT 32 secs
c3) Prone Hang 3x20 sec
Metcon
For time:
Buy in: 400m run/row
5 rounds for time:
10 DB Snatch 22.5/15
10 TTB
10 Box Jumps 24/20
Cap: 12 min
Rx+ is 32.5/20
d) Stretch
2 min Seated Shoulder Extension
Wednesday
a) Warm Up
2 Rounds:
10 Wall Ball rotational lunges
10 Wall Balls
10 ostrich walk steps
then
1 min per side of hip CARs p/s
Strength
b) Banded conventional DL 7x2 OTM @ consistent weight
#Gains circuit
c1) Rear Foot Elevated Split Squat holding DBs by side 3x8 p/s Tempo 2011
c2) Landmine Rotation 3x20 alt (10 p/s)
c3) Partner GHR 3x5 (option for banded)
c4) Cossack (add weight for challenge) 3x10 (5 p/s)
c4) Jeffersen curl 3x2
d) Stretch
2 min Couch stretch static + PAILs+RAILs
Thursday
a) Warm Up
Walking high knee and raise onto toe
Walking Single Leg quad stretch plus toe touch
Swing leg over gate into sumo squat
10 sec bunny hops
1 min per side of ankle CARs
1 min per side of shoulder CARs
Plyometrics
Explosive Burpee into vertical jump 3x3
Gymnastics Strength
c1) Ring Dip or Ring Pushup Tempo 2111. 3x submax.
c2) Wide bar pullup/Pullup negative/Inverted bar row 3x submax.
c3) Pike HSPU/Box HSPU/SHSPU 3x submax.
c4) Skin the cat on rings or ring shoulder ext stretch 3x1
Metcon
4 rounds: 2 min on:1 min off
Run 200m
10 CTB/Jumping Pullups
AMRAP HSPU
Rx is CTB and HSPU
Rx+ is SHSPU
Scoring is total CTB + HSPU over 5 rounds
Stretch
e) 2 mins Seated shoulder ext
Friday
Warm Up:
2 mins skipping/DUs
then
2 Rounds:
10 Single DB OH Lunge (1 round per side)
10 DB Goblet Squat
then
Thoracic Flow
FAF
3 rounds OT 10 min:
Row 400m (cap 2min)
100 DUs/300 singles
40 KB Swing 24/16
30 SA DB STOH 22.5/15 (alt sets of 5)
20 Burpee Box Jumps
Scoring: record time of each interval
d) Stretch
2 min Couch stretch static + PAILs+RAILs
Saturday
a) Warm Up
40 Partner Wall Balls (20 each ie. 10 each side)
then Thoracic Flow
1 min per side of Wrist CARs
Strength
Every 2nd min for 5 sets (!0 min)
3 Squat Cleans. Build
Barbell cycling
10 min EMOM
3 TNG Power Clean and Jerk
Rx is 50/30
Rx+ is 70/45
Stretch
2 mins seated shoulder ext
Farm Strength Edgecliff
15 mins on each station, any order
a) 3x3 lengths of prowler push. These are to be hard but powerful. No grinding and prowler is not to stop moving.
b) 3 hard efforts of sandbag bear-hug carry goal (30 sec plus)
c) Fat grip DB SA Suitcase DL. Tempo 2011. 3x8 reps p/s
Farm Strength Marrickville
15 mins on each station, any order
a) 3x3 lengths of prowler push. These are to be hard but powerful. No grinding and prowler is not to stop moving.
b) 3 hard efforts of sandbag bear-hug carry. Goal 30sec +
c) DB SA Suitcase DL. Tempo 2011. 3x8 reps p/s