Monday
Monday’s session we have an increase in repetition in our strength circuit from last week. We need DB/KB and a towel to perform our isometric exercises. Metcon today is a choose your own strategy. Complete as a straight through chipper of 30-60-90 or partition into 5 rounds of 6-12-18
Warm Up
2 Rounds
3 p/s shoulder CARs
4 thoracic bridge
5-10 push up with scap plus
5-10 Row using both hands on kb/DB
30 sec Straight arm Plank
ZOOM/PARK
Strength Circuit
ZOOM/PARK Session
15min AMRAP for load/Quality
10 p/s Push press
10 Explosive Push up (explode up)
10 SA DB Bent over Row
20 sec MAX isometric Bent Over Row with towel
14 V-ups + 10 sec Hollow
*park variation of max isometric, 10 rows + 20sec top hold on one side then repeat on other side
Metcon
ZOOM/PARK
For time
30 DB Snatch
60 Push ups
90 Air Squats
Choose your strategy
Straight through or 5 rounds 6-12-18
Tuesday
Tuesdays sessions is a leg biased strength session with tempo goblet squats and romainian deadlifts. Lower load/reps but a greater focus on form and rebuilding our movement patterns.
We have a slight increase in repetitions from last week and next week will bring these two movements into a superset. Metcon is a 10AMRAP of dus/running and thrusters, how many rounds can you get done in 10mins.. The race is on.
Warm-up
2 rounds
4 squat to stand
4 each internal knee drops
4 squat thoracic rotation
10 bird dog
10 p/s Glute fire hydrants
5x Hollow Body inch worm
Strength Circuit
ZOOM/PARK
4 sets
Tempo Goblet Squat
10 reps 2/2/x/1
-Rest 45 sec's-
-into-
4 sets
Tempo Romanian DL
12 Reps 2/1/2/1
-Rest 45 secs-
Metcon
ZOOM/PARK
10AMRAP
32 Dus < Park 200m Run
12 KB/DB Thrusters
Wednesday
Wednesdays session we have a large chipper. Adding a movement each round with increasing rest between rounds. You will need a stopwatch beside you so you can track your rest for each round. With lunges and step ups alternate legs on every rep but on the cleans you can complete as many reps as you like on one side before changing.
Warm Up
2 Rounds
2 Hip CARS p/s
10 Bird Dog
10 Curtsey lunge
10 KB/DB Deadlift
10 Russian Swings
20 sec per side overhead carry or hold
Movement Specific Warm up with coach
Metcon
For time:
40 alt step ups/BW lunges
-rest 1 minute -
40 alt Step ups/BW lunges
40 DB/KB Cleans
- rest 2 minutes -
40 alt Step ups/BW lunges
40 DB/KB Cleans
40 Sit ups
- rest 3 minutes -
40 alt Step ups/BW lunges
40 DB/KB Cleans
40 Sit ups
40 Burpees
Thursday
Thursday session is an active recovery flow followed by a core strength circuit.
Zoom/Park Session
Warm up
-Thoracic Flow
4 Flexion/extension of thoracic in downward dog
4 dive bomber
4 Twisting bears
4 Thoracic rotations in deep squat
4 w-vs
4 S-waves
10mins coach led skill/movement break down
Active recovery
Zoom Session
16mins Quality
1 Wall Walk + 10 sec chest to wall hold
2 KB Complex (1 TGU + 1 Strict press + 1 TGD)
4 Kossak Squats
6 pause Goblet squats
8 Russian swings
12 weighted leg lifts (slow as possible eccentric)
Park Session
16mins Quality
200m jog
1 p/s KB Complex (2 Deadlift 2 hang clean 2 strict press 10m OH carry)
4 Kossak Squats
6 Pause Goblet squats
8 Russian swings
12 weighted leg lifts (slow as possible eccentric)
Core Circuit
Every 2mins for 3 sets
45 sec plank
into
15 v-ups
-into-
2 Rounds
30 sec side plank pulse left side + 15 Standing KB/DB oblique crunch (crunch onto left side)
30 sec side plank pulse right side + 15 Standing KB/DB oblique crunch (crunch onto right side)
-1min rest between-
Friday
Fridays session is a two part metcon. First part is an all out sprint burpee EMOM, Choose a rep range you can complete under 30secs. This is a build on last week, look to add reps each round and push to move fast. Think of it as repeat sprint efforts on an assault bike. If you have cardio equipment available then swap the number of burpees for cal sprints. Followed by a simple piece of 100 swings for time with 25Dus/50m sprint every minute including the 0:00.
Warm Up
2 rounds
3 Squat to stands
6 Internal knee drops in squat
6 Deep Squat thoracic Rotations
2 lunge flow per side
2 rounds
5 Push ups with push plus
10 S Waves
Metcon
PARK/ZOOM SESSION
Conditioning
3x 4EMOM with 1 min rest between rounds
6-12 BB/DB/KB Facing Burpees
*All out sprint pace. Try to hold more reps than last week.
-rest 5 mins-
For time:
100 kb swings or DB snatch
EMOM 25DU/s or 50m Sprint including the 0:00
Saturday
Saturday’s session is a round for round pairs work out with a 24min cap. Complete 8 rounds of the first triplet (4 rounds each) before moving onto the next triplet for 12 rounds (6 rounds each). Finishing with max rounds in the remaining time of the final triplet.
Warm up
2 rounds
5 Kang squats
2 P/s Lunge Flows through downward dog & dive bomber
3 p/s Standing shoulder CARS
Movement specific warm up with coach
Metcon
PARK/ZOOM SESSION
24AMRAP
Round 4 round with partner
8 rounds
5 Push ups
10 Sit ups
15 Air squats
-into-
12 Rounds
2 devils press
4 Hang squat clean
6 Over head lunge
(alternate arms each round)
-into-
Max Rounds in remaining time
12 Deadlifts
9 Hang cleans
6 push jerks
(alt arms each round)