March 29-April 2

Monday



A. Warm Up
3 rounds
5 burpees
6 lunges
30 sec hanging

Hip Flow

B. Back Squat
3 x 5 @ 53X3
Rest 2-3 min

B2. Single leg work - step up
Lateral box step up DB
3 x15/side
Rest 1-2min

C. Strength Circuit
3 rounds through for quality (work in pairs)

A. 5-15 reps upper body pull of choice
(ring row, pull up, CTB)

B. 10-20 push ups weighted or not

C. 20 feet together squats or 10 pitols
(add weight if possible)

D. 3 DB manmaker AHAP


Tuesday


A. Warm Up
2 rounds
20 banded good mornings
10 OHS with band

Shoulder Flow

B. Strict Press
3 x 10 @ 41X1

B2. HSPU drill
5-10 reps of choice
strict or kipping or static holds
deficit or abmat

C. Skill EMOM 16 min
1 - 15 wall balls
2 - 10 T2B

Workhourse 4 - add 1 rep every round

 

Wednesday


A. Warm Up
50 walking lunges
every 10 reps perform 1 inch worm

Hammie Flow

B. Front Squat
3 x 5 @ 53X3
Rest 2-3 min

B2. Jeffersen curl
3 x 5 w/5 sec pause

C. Aerobic intervals
3min on 3 min off x 3
10 burpee
10 push press @ 40/25kg
10 HPC

Lion 4- 60/40kg

Thursday


A. Warm Up
2 rounds
20 Partner ball thrusters
10 Partner burpee bridge
20 partner Wall Balls

B. Explosive repeat method
16 min EMOM
even - 15 sec ME Power Cleans @ 60%
odd - 15 sec ME box jump

4 sets
C. Skin the cat ring skill
2 min skill work

C2. CGBP
10 reps @ 22X2

Friday


A. Warm Up
3 rounds
10 kb swings
10 goblet squats

Fit as Friday

3 rounds (total 45 min workout)
3min on each station

Max cal row or bike
Max DB burpee
Max KB swing
Max Wall ball
Max wall walk

March 21-26

Monday



A. Warm Up
EMOM 5 min
15 DU
5 burpees

HIP FLOW

B. Thruster
4x 1 AHAP
- taken from the floor

B2. Kipping pull ups

Monkey 4 - CTB

C. For time
7 min AMRAP
8 thrusters @ 50/35kg
16 box jumps


Tuesday


A. Warm Up
EMOM 5 min
1 bear crawl
3 athletic burpees

5 min AMRAP for quality
20 sec Thoracic bridge/side
5 V-snaps
5 dragon flyes off pole

Monkey 4 -10/10

4x
B1.DB single arm press 10 reps/side
B2. Double KB single leg deadlift 10/side

C. Intervals
2 on 1 off x 4
20 DB snatch alternating
12 burpees

- pick up where you left off

Wednesday


A. Warm Up
EMOM 5 min
2 incworms with push ups
4 pistols or 8 feet together squats

HAMMIE FLOW

B. Power clean 5 x 1 - build to a max

B2. Ring work 4 sets
- increase on last weeks reps by at least 1

C. 5 min AMRAP
20 STOH @ 45/30kg
15 box jumps

Rest 3 min

5 min AMRAP
Complex
3 power clean
3 PC and jerk
3 thrusters

1 complex = 1 rep
- breaking the complex is a no rep

Lion 4 - 60kg


Thursday


A. Warm up
5 min EMOM
5 squat to stand
5 V snaps

Shoulder Flow

B. Split Jerk with pause in catch
4 x 1

B2. Strict Knee rasies
4 x ME
- can do with straight legs to parallel

C. 60 on 60 off x 5
15 SDHP @ 50/35kg
5 Pull ups

- Monkey 4 - Ring MU

Friday


A. Warm up
5 min EMOM
1 bear crawl
15 sec hang from bar

Shoulder Flow

B. Back Squat
3 x 5 by feel
(if tired go light, if strong go for a heavy set)

B2. 10 weighted Single leg hip extension on floor
5/side

C. AM Classes (pre-open announcement)
Partner interval work
12 min
30 wall balls
30 TTB
- break the work up how ever you want in pairs

D. PM Classes
OPEN WORKOUT
or
OPEN PREP (EMOM skill work)

Saturday


A. Partner Warm up
2 rounds
20 wall ball parner
20 partner ball thrusters
20 footy passes

Shoulder flow

B. Squat clean thruster from floor
5 x 1 building

C. Marrickville OPEN WORKOUT

Edgecliff

14 min AMRAP
20 burpee over bar
20 deadlifts 60/40kg
20 air squats

EVOLVE barbell thursday


Snatch progression cycle

Evolve barbell Sat


OH mobility focus

A. narrow grip OHS training.
- ankle mobility
- T rotation
- hip mobility
- shoulder extension

B. Split jerk technique