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
1) 30 sec AMRAP cal AB or row
2) 30 sec AMRAP KB Swing 32/24
3) 30 sec AMRAP Pistol Squats/Box jump Overs
4) Rest
Rx is box jump overs 24/20
Rx+ is Pistol Squats
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 4,6,8
c2) SA Landmine Row 3x12 p/s. Tempo 2011. TUT 48 secs
c3) Hang 3x40 sec
Metcon
For time:
Buy in: Run/Row 400m
30-20-10
Burpees
DB STOH (alt sets 5) 22.5/15
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
#Gains circuit
c1) Rear Foot Elevated Split Squat holding DBs by side 3x12 p/s Tempo 2011. TUT 40 secs
c2) Landmine Rotation 3x24 alt (12 p/s)
c3) Partner GHR 3x5 (option for banded)
c4) Cossack (add weight for challenge) 3x10 (5 p/s)
c5) Jeffersen curl 3x2
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 3x1
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 3x3
Metcon
12 min EMOM
1) Run/Row 200m
2) 20 sec AMRAP CTB/Bar MU
3) 20 sec AMRAP HSPU
4) Rest
Rx+ is Bar MU
Scoring: Add CTB/Bar MU and HSPU up over workout
Stretch
e) 2 mins Seated shoulder ext
Friday
Warm Up:
2 mins skipping/DU
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 SA DB OH Walking Lunge 22.5/15 (alt sets of 10 per arm)
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 (10 min)
1 Squat Clean. Build
10 min EMOM barbell cycling
4 Thruster 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. Heavier than last week.
b) 3 hard efforts of sandbag bear-hug carry goal (30 sec plus). Longer than last week.
c) Fat grip DB SA Suitcase DL. Tempo 2011. 3x12 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.
c) DB SA Suitcase DL. Tempo 2011. 3x12 reps p/s