New Weightlifting Class Friday 6pm Bondi Junction.
Monday
A. Warm Up
2 rounds
40 sec UB bear crawl
30 sec UB duck walk
20 sec UB alt jumping lunges
- rest btw movements
HIP FLOW
B. Back Squat
5 x 5-6 @ 22X2
B2. RFESS
5 x 5/side @20X1
C. For time
20 powercleans @ 60/40kg
30 burpees over the bar
20 powercleans
Lion 4 - 85/60kg
- 10 min cap
Tuesday
A. Warm Up
EMOM 4 min
10 OH walking lunges
10 OHS with dowell
B. Intervals
- negative splits
8 rounds
3 min on / 2 min off
30 wall balls
60 DU alt rounds with 30 Box jumps
ME in time left TTB or BMU
- score is total MU or TTB
Wednesday
A. Warm Up
2 rounds in pairs
(reps are for each person)
20 rotational med ball passes 10/side
10 chest passes from bottom of squat
HAMMIE FLOW
B. Front Squat
5 x 2 @13X1
B2. Strict pull Up
5 x 5
- add weight or partner assissted
C. 10 min
30 sec KB Front rack walk
30 sec rest
30 sec top of push up hold
30 sec rest
Lion & monkey 3 - 3 thrusters into hold
5 push ups into hold
Thursday
A. Warm up
2 rounds
2 TGU/side
5 KB windmill/side
5 air squats balancing on toes
Shoulder Flow
B. Push Press
5 x 3 reps - moderate to heavy
B2. Kipping HSPU practice
5 x 3-10 reps
- add deficit if needed
- if no hspu practice kick up to wall
C. Gymnastics endurance
EMOM 16 min
1 - 50 sec ME TTB
2 - 50 sec ME alt pistols or rolling deck squat or feet together squat
- Score is total TTB
- Any set of TTB that is less than the first set counts as 0
Friday
A. Warm up
3 rounds
5 single leg glute bridge with leg almost straight (slight knee bend)
5 single leg drinking bird no weight
1 inch worm
B. Back rack lunge
4 x 16 - alternating
B2. Straight leg DB deadlift
4 x 10 reps
- leg slightly unlocked
- DB stay off floor
C. CGBP
4 x 5 reps - no tempo
C2. Ring dips or push ups or ring push ups
4 x 1-5
- add weight if needed
D. 80 Band pull aparts not for time
- 40 reps palms up 40 palms down
Saturday
A. Warm up
3 rounds
1 min DU practice
10 cossack squats
B. Static holds and core work
10 min AMRAP for quality
B1. Reverse plank 30 sec hold
B2. Hollow to arch roll 6 reps
B3. Seated leglifts 20 reps
C. 18 mins
In pairs or 3's
Round for Round
10 Hang squat cleans @ 50/30
20 box jumps
Creature Endurance
A. Strong feet
3 sets
5 x five's
30 sec toe squats
60 sec rebound plate jumps (like rebound box jumps but just to a plate)
B. Running Lab
3 sets
30 sec zombie jog
30 sec/side run and pull
60 sec cap run skipping
C. 10 sets - 30 min cap
Run 400m
10 burpees
Rest 1:1
Bondi - 30 min cap
10 sets
ROw 400 m
10 burpees
Rest 1:1