HYBRID
Monday
Australia Day Team WOD. One program is for our community workout at Bondi beach. A fun team WOD with little equipment required, have fun and enjoy yourself! Program two is for our time slot in Marrickville a “fight gone bad” style team wod.
Warm-up
2 rounds
100m jog
10 partner leg swings each way
10 lunge with twist
20 sec Glute bridge march
Team WOD Flow with coach
Metcon (3 Rounds for time)
BEACH WOD team of 3
3 rounds For time
30 Sync Air Squats
90m Partner banded drag
*swap every 30m (out and back)
30m team Bear crawl in file
30 Burpees shared any how
30 Push ups shared anyhow
*3 Team Wave duck dives at above hip height (optional)
CAP 30 mins
Metcon (No Measure)
Marrickville Team WOD
Pairs or 3's style "Fight Gone Bad"
2 Rounds For Total Reps
2 minute Wall Ball
2 minute Sumo Deadlift High Pull 40/30
2 minute Burpee Box Jump
2 minute Push Press 40/30
2 minute Cals Row/Bike
2 minute Rest
*RX+ Barbell 50/35 Box 24"
Gymnastic Extras
1 set Max Muscle Up in 45 sec window
-rest 2 mins-
10EMOM
1 set of 30-40% max
Strength & Hypertrophy
3 sets Each
15 Per Side SL KB Extensions
20 GHD Hip Extension with load
20 Side to side Banded steps
Engine
Running Repeat efforts
3 sets
7x 200m Run with 20 sec rest between reps
3 mins between sets
Tuesday
Week 4 the final week. Strength today is to be completed as a circuit moving from exercise to exercise with short rest between.This weeks overload technique is "Drop Set"
1)Perform last set at weight you just complete set.
2)Reduce the Weight by 10%
3)Immediately perform set of 2-8 reps
4)Reduce weight again by 10% performing one last set of 2-8reps
*close to failure but maintain quality of reps.Metcon has Rx+ options to change v-ups to T2B and choose your own load SA DB Hang cleans.
Warm-up
3 rounds
10m p/s Marcus Filly carry
4 thoracic roatations
5-10 push ups
5-10 ring rows
Strength Circuit
4-5 Rounds for Quality and load (increase load from last week)
Barbell Bent Over Row 6 reps
Rest 30 seconds
Barbell Bench Press 6 reps
Rest 30 seconds
Weighted plank 45-60 seconds
Rest 30 seconds
Final set perform "Drop Set"
1. Perform last set at weight you just make 6 reps
2. Reduce the Weight by 10%
3. Immediately perform set of 4-8 reps
4. Reduce weight again by 10% performing one last set of 4-8reps
*close to failure but maintain quality of reps
CAP16mins
Metcon (16 Rounds for reps)
16EMOM
1) 8-20 cal row/Bike
2) 6/6 SA DB hang clean *choose your load
3) 12 V-up or RX+ 6-12 T2b
4) 100-200m Run
Gymnastic Extras
Final week
Hand Stand Push Up
10EMOM
2 strict 3 kipping or 2 box press 3 kipping/hold
RX+ every 30secs 2 strict 3 kipping
Strength & Hypertrophy
3 sets as super set
12 Per side SA DB Upright Row
12 Reverse DB Fly
12 DB Skull Crusher
Engine
Bike/Row/Ski
3 x 7 min Set's with 1 min Rest
30 sec work 30 sec rest
Aim to hit same Cals each 6 min block
Wednesday
Week 4 the final week. Strength today is to be completed as a circuit moving from exercise to exercise with short rest between.This weeks overload technique is "Drop Set"
1)Perform last set at weight you just complete set.
2)Reduce the Weight by 10%
3)Immediately perform set of 2-8 reps
4)Reduce weight again by 10% performing one last set of 2-8reps
*close to failure but maintain quality of reps
Warm-up
2 rounds
10m lunge Flow
10m Hamstring sweep
10 bird dog
10 small crunch
20 sec each front/side/side plank
Strength Circuit
4-5 Rounds For Quality and load (increase load from last week)
10 Elevated front foot reverse lunge
Rest 30 seconds
10 Barbell Romanian Deadlift
Rest 30 seconds
30sec p/s side plank oblique twist
Rest 30 seconds
Final set perform "Drop Set"
1. Perform last set at weight you just make 6 reps
2. Reduce the Weight by 10%
3. Immediately perform set of 4-8 reps
4. Reduce weight again by 10% performing one last set of 4-8reps
*close to failure but maintain quality of reps
CAP 16mins
Metcon (AMRAP - Rounds)
Conditioning in pairs
12 AMRAP "Round 4 Round"
60 Du's
6 Sand bag Clean 36/45
4 Burpee over bag
Gymnastic Extras
6 sets: x 20 second L-sit hang (off rig)
--
Accumulate:
3 mins ring plank
Strength & Hypertrophy
3 sets Each
15 Barbell Hip Extension
1 min Weighted Wall Sit
Engine
15-20mins Row/Ski/Bike
Recovery Nose Breathing only
Thursday
Final week of our gymnastic circuit. Metcon today can be approached as an active recovery session and a chance to work on some HS walking progressions.
Warm-up
3 rounds
5 Pass through
10 hollow rock
10 Arch pulse
10 kip swing
1 round coach lead on gymnastic progressions
Gymnastics Strength & Core
2-3 complete rounds (Final week of strength building) CAP15
Core
5-10 Strict T2b
10 hollow + 10 v up
Pull
5-10 strict pull up
10 Ring Row + 10 sec hold at top
Push
5 Ring or box dip
10 push up
10 Seated DB OH Press
Active Recovery and Mobility
16 Mins For Quality
10m P/S suitcase carry
10m P/S SA DB over head carry
8 Cossack Squats
2 Wall Walks
400m run/ 20/15 cal bike or row
*alternate run/bike/row each round
Recovery
20-30mins Stretching
Stretch all major muscle groups
Spend more time on your own specific restrictions.
Ask Coach
Friday
Today’s program has been created by “the legend” Rory Boyden. It is one final workout to say goodbye to our wonderful coaches Rory and Courtney. These two are amazing in every way and a huge part of our community. Thank you for the years of love and hard work. You both will be missed more than you know.
Warm-up
Today is programmed by Rory
Warm Up
Pizza Box game
Then
Running warm up
Then 2 rounds
5 downdog to divebomber
5 squat to stand
5 air squats
Metcon (Time)
Rory's & Courts Last WOD
For time:
Run 400m (Rx+ 1km)
20 Burpee
30 alt DB Snatch 22.5/15
Run 400m (Rx+ 1km)
20 Burpee
30 SA DB Hang Clean and Jerk (5L,5R,etc)
Run 400m (Rx+1km)
20 Burpee
30 SA DB Thruster (5L,5R,etc)
Cap: 30min
Gymnastic Extras
Isometric circuit 2-3 Rounds
"20sec each holds 40 sec rest"
Top of dip hold/ bottom of dip hold/ Rest
Rig hang/ Top of pull up/ Rest
L sit/ Strict toe 2 bar/ Rest
Strength & Hypertrophy
3 set's as super set
12 DB Front Raise
12 DB Bicep Curl
12 Weighted W/Vs
Engine
Row
2KM time trial
Saturday
Week 4. Final of our cycle we will be basing our squat program off daily readiness, we will find 5,4,3RMs and will be completing working sets based on these numbers. Todays RM is a heavy single should not be a complete max but a heavy for the day. Working sets of 2 reps on drop back sets.
Warm-up
3 rounds
10 Cals
6 Cossack squats - kang squats - goblet squat (change progression each round)
10 p/s single leg hip lift
10 each way banded glute steps
Back Squat (Within 10mins)
10@ empty barbell
6@ 30%
5@ 50%
4@ 65%
Find H1 @8/10PRE (not complete max, use spotters)
Next 5 mins complete
2-3x2@85% above
Metcon (No Measure)
TEAM WOD
Team of 3 rotations
300 Double unders
*well one skips one holds double Kb front rack, one rests
150 SA KB FR lunge 24/26
*well one works, one holds prone, one rests
100/75 cals on bike or Row
*well one is on bike one holds a wall sit, one is resting
CAP 21 mins
WEIGHTLIFTING
Weightlifting 1
Warm-up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Clean and Jerk (15 mins for quality sets from rack)
3 Split Jerk with pause in catch position
Every 90 seconds for 12mins
1 Clean
1 Clean & split jerk @ 65%+
Climb after every 2 sets only if moving well, reset between lifts. no stepping forward, no press outs.
Rest 3 mins
Complete 3-4 set's
3x Clean pull at 5-10% heavier than last week
-Super set-
8 Double KB russian swing (focus on hip power from quads and glutes)
rest 90seconds
Weightlifting 2
Warm-up
Flow
Thoracic/hip rotat/squat
Activation
Glute/ shoulder/midline
Coach lead barbell skill break down
Snatch (15 mins for quality sets from rack)
1 Snatch balance
4 OHSq
Every 90 seconds for 12mins
1 Power Snatch + 1 Squat Snatch @ 65%+
Climb after every 2 sets only if moving well, reset between lifts. no stepping forward, no press outs.
Rest 3 mins
Complete 3-4 set's
3x Snatch pull at 5-10% more than last week
-Super set-
3x Seated box jumps (As high as comfortable)
rest 90seconds
FARM FIT
Warm Up
2 rounds:
4 Single KB Swing (Russian) per side
6 Single KB Front Rack reverse lunges per side
8 Squat to Stand
10 Glute Thrusts on the floor
Metcon
3 x 6min AMRAP (with a 2 min rest between sets)
Bike or Row 40/30 Cals
20m Sand bag carry
10 Single arm DB Push Press per side
5 Sand Bag Squats
Mobility
2 mins Hip Flexor Stretch per side
Cool Down
1 minute Box Breathing