Monday
Programming change, with the reintroduction of park sessions our program will be split into two parts. Zoom sessions and park based sessions. Some sessions may be the same between locations but others will be different due to certain restrictions at both. Both locations will require a KB/DB. If you have equipment please bring it to park as coaches will have limited equipment. Remember to book in.
Warm Up
2 Rounds
2 p/s lunge flow passing through downward dog
4 kossak Squats
6 Air squats
8 deep Squat thoracic rotation
Strength Circuit
ZOOM
5 rounds
10 p/s Rear Foot elevated split Squat
12 weighted squat jumps
Rest 1min between
PARK
5 rounds
16 Travelling DB/KB lunges
12 Weighted squat jumps
Rest 1min between
Metcon
ZOOM/PARK
For time
22-18-12-8-4
SA OH Lunge
SA KB/DB Clean
Burpee over KB
Cap 15mins
Tuesday
Tuesdays sessions will see the same program at both locations. Both require a DB and KB. With an upper body strength session for quality/load, choose appropriate rep range depending on strength and equipment loading. Followed by a 12AMRAP of HR push ups and swings, stopping Every 2 mins to perform either 40DU’s or a 100m sprint.
Warm-up
2 Rounds
3 p/s shoulder CARs4 Dive bombers with thoracic bridge p/s
20 sec plank
Strength Circuit
ZOOM/PARK
15mins for load/Quality
6-10 p/s DB/KB push press with pause over head
8-14 p/s Chainsaw Row
45 Sec Plank in push up position with pull through.
-rest 45 seconds-
Metcon
ZOOM/PARK
12AMRAP
2-4-6-8-10-12-14...
HR Push up
KB Swing/Hang alt DB snatch
Every 2mins including the 0:00
ZOOM = 40 DU's
PARK = 100m run (50 out 50 back)
Mobility
Wednesday
Wednesdays session we have a pairs WOD, completed at a social distance or through the power of zoom. Use zooms chat to privately message your partner to keep track of total rounds complete. For the park session you can share reps anyhow, just dont share equipment and share fist bumps through the air.
PARK SESSION
WARM UP
2 rounds
100m jog
10m lunge with twist
10m hamstring sweep
10 kossak squats
Coach led movement specific warm up
Metcon
Pairs WOD - Share work anyhow
Run 800m (alt 200s)
-5 rounds-
16 SA Devils press
40 air squats
-Into-
Run 800m (alt 200s)
-4 rounds-
16 SA Hang Squat cleans
30 V-ups
-into-
Run 800m (alt 200s)
-3 rounds-
16 SA DB thrusters
20 Jumping lunge
CAP 30mins
Zoom Session
Warm Up
3 rounds 2 Hip CARS p/s10 S-waves
10 p/s SL glute bridge10 Hollow Rocks Coach led movement specific warm up
Metcon
Pairs WOD "Round 4 round"
-10 rounds (5 each)-
8 SA Devils press
20 air squats
-Into-
-8 rounds-
8 SA Hang Squat cleans
15 V-ups
-into-
-6 rounds-
8 SA DB thrusters
10 Jumping lunge
CAP 30mins
Thursday
Thursday session is an active recovery flow. It's a chance to move consistently for 20mins but focusing on quality.
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
Active recovery
Zoom/Park Session
10 min HS Skills with coach
20AMRAP For quality
Jog 400 metres (zoom 40 DU's or run if possible)
2 DB/KB TGU
4 Kossak squats
6 Renegade Row p/s
8 Air squats
10m hs walk < box HS walk practice < Headstand practice/pike lifts
20 side plank pulse per side
Mobility
Long stretch session with coach
Friday
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
*Movement specific warm up with coach
Metcon
2EMOMs and an AMRAP!
8EMOM
1) 5-15 HSPU’s + AMRAP Burpee
2) Rest
-immediately into-
8EMOM
1) 12 DB/KB Snatch + AMRAP Burpee
2) Rest
-Rest 4 mins-
8AMRAP
24 Step ups (bodyweight)
16 DB/KB Deadlifts (SA inside leg 8 p/s)
8 DB/KB facing burpees
Saturday
Saturdays session is a twist on a CF named workout fight gone bad. We have two slight variations below, one for park one for zoom. Both are 5 max one minute stations followed by 1 minute rest for 3 rounds. Aim to match your score of total reps every round. Remember to bring your DB/KB to the park.
Warm up
3 Rounds
100m jog10m ham string sweep
2 p/s lunge flow passing through downward dog
10 air squats
Coach led movement specific warm up
MetconPark SessionPark style “Fight gone bad” (CF named WOD)
3 rounds of 1min max stations followed by 1 min rest
Max Squat jumps
Max KB/DB Sumo Deadlift High Pull
Max lateral Hops over kb/DB
Max KB/DB Push-press
Max 10m Shuttle Run
1min rest between rounds -
Zoom Session
3 rounds of 1min max stations followed by 1 min rest
Max Squat jumps < Wall Balls
Max KB/DB Sumo Deadlift High Pull
Max lateral Hops over kb/DB
Max KB/DB Push-press
Max Mountaion Climbers
1min rest between rounds -