Monday - ANZAC Day
ANZAC Day Hero Workout - for all in attendance, we will be starting at 9am sharp
"Scottie" - http://australianherogames.com/hero-wod/hero-wod-scottie/
Hero Workout written by Rory Boyden and Q
Tuesday
A. Warm Up
3 rounds
5 burpees
6 lunges
30 sec hanging
Hip Flow
B. Back Squat
3 x 5 @ free tempo
Rest 2-3 min
B2. Single leg work - step up
Lateral box step up DB
3 x4/side - AHAP
Rest 1-2min
C. Strength Circuit
3 rounds through for quality (work in pairs)
A. Weighted Upper body pull
5 reps @ 2020
Pull Up or Ring Row
(must be weighted)
B. DB Floor press 5 reps
into
30 sec weighted plank
(maximal contraction)
C. Single leg glute bridge on floor
12/side
(can add weight to hip)
D. 5 heavy split lunge kneeling press (5/side)
Wednesday
A. Warm Up
2 rounds
20 banded good mornings
10 OHS with band
Shoulder Flow
B. Strict Press
3 x 3 @ 10X1
B2. HSPU drill
30 sec ME wall walks
C. Skill EMOM 16 min
1 - 10 Pull ups / 10 T2B
2 - 50 DU (45 sec cap)
Alternating rounds btw pull ups and TTB
Monkey 4 - add 1 PU/ 1 TTB per round
Thursday
A. Warm Up
50 walking lunges
every 10 reps perform 1 inch worm
Hammie Flow
B. Front Squat
3 x 5 @ free tempo
Rest 2-3 min
B2. Jeffersen curl
3 x 5 w/5 sec pause
C. 13 min AMRAP
20 KB alt Front rack lunges @16/12
20 KB swings
100m Farmers carry
Lion 4 - 24/16
Friday
A. Warm Up
3 rounds
1 min DU practice
5 Single leg KB deadlift /side
B. Explosive repeat method
16 min EMOM
even - 10 sec ME Power Cleans @ 60%
odd - 15 sec ME Burpee over bar
4 sets
C. Ring support hold
(dip or push up position)
2 min AMRAP for quality
C2. CGBP
3 reps @ 20X2
(no bouncing)
Saturday
A. Warm Up
3 rounds
10 kb swings
10 goblet squats
Fit as Saturday
40 min EMOM
1 - 1 Clean and Jerk @ 85-90%
2 - 40 sec ME wall ball
3 - Run 200m
4 - Rest