Monday
a) Warm Up
2 Rounds:
10 Plate OH Walking Lunges
10 Plate Squats
then
Hip Flow
Strength
b1) Low Bar Back Squat 3x5. Heavier than last week.
b2) Banded Russian KB Swing 3x5. Complete this 1 minute before squats. Heavier bell than last week.
c) Metcon
12 min EMOM
30 sec AMRAP cal AB or row
30 sec AMRAP Double DB Power Cleans 22.5/15
30 sec AMRAP Box Jumps
30 sec rest
Scoring: Add up all total reps
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
Plyometrics
b) Wall Ball Single arm rotational throw into wall aka Hadouken 3x2 p/s
Strength
c1) Push Press 6,8,10
c2) SA Landmine Row 3x10 p/s. Tempo 2011. TUT 32 secs
c3) Hang 3x30 sec
Metcon
For time:
Jackie variation
1km run/row
50 Empty barbell thrusters 20/15
30 Pullups
Cap: 12 min
Rx+ 22.5/15kg DBs, 15 Bar MUs
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 @ heavier than last week
#Gainz circuit
c1) Rear Foot Elevated Split Squat holding DBs by side 3x10 p/s Tempo 2011. TUT 40 secs
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)
c5) 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 3x2
Gymnastics
c1) Strict Ring Dip or Ring Pushup Tempo 2111. 3x add 1 rep from last week.
c2) Wide bar pullup/Pullup negative/Inverted bar row 3x add 1 rep from last week.
c3) Pike HSPU/Box HSPU/SHSPU 3x add one rep from last week.
c4) Skin the cat on rings or ring shoulder ext stretch 3x2
Metcon
3 rounds: 3 min on:1 min off
Run/Row 400m
10 HSPU/Push Up
into AMRAP TTB
Rx is TTB and HSPU
Rx+ is SHSPU
Scoring is total TTB + HSPU over 4 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/Run 400m (cap 2min)
40 Wall Balls 20/14
30 DB Snatch 22.5/15
20 Box Jumps 24/20
10 Burpees to target
Scoring: record time of each interval
Rx+ 30/20lb wall ball, 32.5/20kg DB, 30/24 box
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 (10 min)
2 Squat Cleans. Build
10 min EMOM barbell cycling
4 OHS/Front Squats
Rx is 40/25
Rx+ is 60/40
Stretch
2 mins seated shoulder ext
Farm Strength Edgecliff
20 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. Heavier than last week.
b1) 3 hard efforts of sandbag bear-hug carry goal (30 sec plus). Longer than last week.
b2) Fat grip DB SA Suitcase DL. Tempo 2011. 3x10 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 + Longer than last week.