August 7 - 12


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

b1) Back Rack Reverse Lunge 3x10 alt
b2) Sandbag squat 3x (max reps minus 2) straight into hard sandbag carry

c) Metcon
3 Rounds OT4 min for fastest time each interval: 15/10cal bike (rx) (45 sec cap) or row or 200m run, 10 BBJ 24/20, 10 UB Heavy Wall Ball 30/20

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


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

b) Strength
b1) Snatch Grip BTN Strict Press 8,10,12
b2) Underhand Yates row 3x8 TUT
b3) Blackburns 3x5 TUT 32 secs. Add weight to challenge
b4) Renegads Row 3x16 alt

c) Metcon
8 min AMRAP
KBS 24/16

Rx+ 32/24

d) Stretch
2 min Couch stretch in spiderman position each side. Make stretch active. Explore different positions eg. drive elbow down, rotate torso, push knee out, upright torso, squeeze glute.


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) Strength
Barbell RDL 8,10,12

c) Posterior chain, unilateral and midline
c1) Barbell Glute Bridge 3x8
c2) Tempo Pistol 3x3 p/s 5050
c3) Barbell SA Landmine Press 3x8 p/s
c4) Banded downward Woodchop 3x8 p/s

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


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
3 Ankle CARs p/s

Bunny Hops
1 rep wall-walk complex

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

c) Gymnastics
c1) Archer Push Ups 3x8(4p/s) TUT 32 seconds. Tempo 1111
c2) Archer Ring Rows 3x8 (4ps) Tempo 1111 TUT 32 secs
c3) Strict TTB 3x submax (leave 2 reps in the tank)
c4) S-Wave 3x10 (5p/s) 32 sec TUT. Add weight for challenge.

d) Metcon
6 rounds OT2min
Run 200m (45sec cap)
Alternating rounds 1 set UB TTB, 1 set UB Ring Dip
Score is total TTB  and Ring Dip over workout

e) Stretch
Skin the cat 3x1 with 2 second pause


Warm Up
2 min DUs practise. If doing singles have one attempt at DUs every 30 secs. If have 50+ DUs have one attempt at triple unders every 30 seconds.
5 Inchworm +Scorpian
Thoracic CARs

30 min EMOM
1) 50 DUs/150 singles
2) 10 Alt DBS 22.5/15
3) 10 Alt DB Step Ups 24/20, 16/12kg KBs
4) AMRAP Cal Row 45sec
5) Rest

Rx+ 32.5kg/20

c) Stretch


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

b) Strength
b1) Every 2nd min for 5 sets (10 min)
1 Power Clean + 3 Pause FS
b2) Perform 1 broad jump 30 seconds before each set

c) Metcon
5 rounds 1 min on 2 min off
5 Hang Squat clean Thruster 40/25
AMRAP Burpees

d) Stretch
2 mins to accumulate time in alternating cossack