AT-HOME WORKOUTS
Monday
Mondays session will need a chair/box/couch for rear foot elevated split squat and a db/kb or odd object. We have a slight increase in reps this week for the strength circuit. Metcon is a for time couplet of Squat cleans and hand release push ups.
Warm Up
2 Rounds
2 p/s lunge flow passing through downward dog
4 kossak Squats
6 Air squats
2 rounds
4 Thread the needle thoracic stretch
10 super man
2 Glute hamstring walkouts
Strength Circuit
5 rounds
10 p/s Rear Foot elevated split Squat
10 weighted squat jumps
Rest 60sec between
*Each round, swap what leg you start with on split squat, try to use loading on both. If DB or KB is too heavy for split squat just complete as bodyweight
Metcon
For time
21-18-15-12-9-6-3
SA ALT DB/KB Squat clean
HR Push ups
CAP15mins
Tuesday
Tuesdays session will again require a box/chair/low ledge and a db/kb/odd object. We have a 15min strength circuit, not for time but for quality and loading. Each rep count is per side for movements. Followed by a 4 round metcon with burpees and a KB/DB complex 8 KB/DB Deadlifts (SA inside body) 6 KB/DB Hang cleans 4 KB/DB Shoulder to overhead.
Warm-up
2 Rounds
3 p/s shoulder CARs
8 Wall Angles
8 Push plus with shoulder tap
20 sec plank
Strength Circuit
15mins for quality and rounds
8 p/s DB/KB Upright Row (if light use SA if heavy use both arms)
14 p/s Bent over Row
12 weighted leg lifts + 30 sec Hollow Flutters
rest 45 seconds
Metcon
4RFT
10 burpees over
into
-Left arm complex-
-Right arm complex-
Complex=
8 KB/DB Deadlifts (SA inside body)
6 KB/DB Hang cleans
4 KB/DB Shoulder to overhead
CAP16mins
Variation
Use loaded backpack or odd object for complex
Mobility
Wednesday
Wednesday will need a DB/KB or oddobject/loaded backpack. Wehave another partner workout! Before the metcon starts you will need to choose a partner and double tap their screen to lock them in place. This will allow you to watch them and communicate visually with them during the workout. Pairs workout today is a round for round 14AMRAP. One completes a full round then tags in their partner to complete a full round before tagging back.
Warm up
2 rounds
2 Hip CARS p/s
10 Superman
10 Fire hydrant
5 p/s drinking bird
Strength circuit
4 rounds
10 p/s Staggered step Romanian Deadlift
10 p/s Foot elevated single leg hip lift
Rest 60 seconds
Metcon
14AMRAP
Round 4 round with partner
2-4-6-8-10-12-14-16-18....
Loaded step ups
V-ups
*20 Du’s (always 20reps)
complete a full round then through the power of zoom tag your partner, they will complete their full round then tag you. Reps will be completed by both before increasing (athlete A 2 step up 2 v-up 20Dus then athlete B 2 step up 2 v-up 20Dus then increase to 4 reps 4 reps 20DUs )
Variations
Loaded step ups - Reverse lunge
V-ups - Sit ups
Du’s - Lateral line hops
Thursday
Thursday session is more of a flow with gymnastic skills and core blended in. Its a chance to move consistently for 20mins but focusing on quality and developing the skills we have been practicing the last few weeks.
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
Active Recovery
20mins of quality
1 Wall Walk + 10 sec HS Hold
2 Turkish get up p/s
4 Headstand pike lifts
8 Kossak Squats
10 Russian swings
12 weighted leg lifts
15 p/s side plank pulse
Mobility
Long duration stretch session with coach
1-2mins per side of major muscle groups.
Friday
Fridays session is a blend of 2 strength endurance and conditioning EMOMs into an AMRAP. These EMOMS will be challenging and make sure you choose a rep range that you can accomplish. If you choose a higher rep range and start fail drop to the lower rep range variations. We will need DB/KB for this session.
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 Wall Angles
*Movement specific warm up with coach
Metcon
2 EMOMS and an AMRAP!
8EMOM
5 P/S renegade row or (SA Row off bench) + 10-20 Air squats
-Rest 2mins-
8EMOM
3-5 HSPU + 5 Burpees
-Rest 2 mins_
8AMRAP
6 Pistols
12 DB/KB hang Split Snatch
16 Kick Sits (count each kick)
Variations
EMOM A) odd object row SA Row < standing SA Row
EMOM B) Pike push ups < HR Push ups < 5 p/s Push press
AMRAP -
Pistols< Shrimp squat < Reverse lunge < lateral step ups
KB Hang Snatch < odd object ground to overhead
Kick Sits < Mountain climbers
Mobility
Saturday
Park sessions are back! Time to start running again.. Saturday’s session is our first park session in a long time and consists of a 7RFT metcon. Remember you must book your classes and if you can bring a DB or KB as our coaches will have limited equipment available. Limited to 9 people and a coach. We have 8am park classes in the east at Rushcutters Park and Queens Park. In the west we have a 8am session at Sydney Park. We will have a 9am zoom class but our other classes have been replaced by the park sessions.
Warm up
Class catch up! 8 weeks since we have seen our friends!
3 Rounds
100m jog
2 p/s lunge flow passing through downward dog
10 air squats
Followed by running drills with coach and WOD break down
Metcon
PARK WORKOUT!
5RFT
200m run
20 Bodyweight lunges
12 SA Db/KB Clusters
8 Burpees
CAP21
Zoom variation
7 Rounds for time
20 Bodyweight lunges
12 SA DB/KB Clusters
8 Burpees
Mobility
Stretch and chat with coach