Monday
A. Warm Up
2 rounds
20 russian twists with medball
30 sec bear crawl
10 medball deck squats
10 medball around the head rotations from bottom of the squat
B. Front Squat
3 x 4 @ 21X2
B2. Sandbag walk
3 x 75 secs heavy
B3. Single arm barbell oblique row
3 x 6/side
C. Conditioning
EMOM 12 min
1 - Row run or bike 45 sec for max cals
2 - ME 45 sec DB or KB push press
3 - 45 sec ME wall balls or alternating pistols
4 - rest
Tuesday
A. Warm Up
2 rounds
30 sec reverse plank
30 sec thoracic bridge
3 slow shoulder circles/side CARs
B1. Z press with DB 4x6 @ 5050
B2. Box or pike push up 4 x 5 or Strict HSPU 5 reps
- add deficit if needed
B3. Push up 4 x 5-15 reps
- add weight or deficit if needed
C. Grip endurance
10 min AMRAP in pairs
30-20-10
Sandbag squats - partner 1
Deadlifts @ 75/50 - partner 2
- partner 1 does 30 sandbag squats whilst partner 2 holds top of deadlift
then partern 2 does 30 deadlifts whilst partner 1 holds sand bag. Then swap movements. Repeat for rounds 20 and 10.
Lion 4 - 100/70
Wednesday
A. Warm up
In pairs
50 burpees (swap every 5)
HIP FLOW
B1. Sandbag over the shoulder lunge
4 x 8 steps/shoulder
- i.e. swap shoulder every 6 steps
B2. KB Front squat
4 x 3 reps heavy with 2 sec pause in bottom
C. Conditioning
20 min @ continuous pace
30 box jumps
20 KB swings
10 TTB
4 heavy alt DB snatches
Rest 30 sec
Thursday
A. Warm Up
2 rounds
30 sec hip crawl
30 sec balancing squat on toes with knees just off floor
3 dive bomber
B. Upper body strength circuit
4 sets
B1. Pendlay Row 3 x 7 - heavy
B2. DB folded over row 3 x 8
B3. Strict pull up 3 x 5-7 @ 2222
- partner assissted as needed
C. Metcon
Chipper in pairs (sharing work)
9 min AMRAP
DB Burpee Step up @ 22/15
into
9 min AMRAP
21-15-9
DB Ground to overhead
6-5-4
Wall walks
Friday
A. Warm up
2 rounds
3 inchworms
6 burpee into squat
WRIST FLOW
B. 14 min conditioning
30 renegade rows with DBs
20 rotational planks alternating
20 V Snaps or abmat sit up
10 toes to rings or strict toes to bar
C. For time - sprint
40/30 cal row or bike 30/20 cal
30 KB swings @ 32/24
20 wall balls
10 burpee box jumps
- 6 min cap
Saturday
A. Warm up
2 rounds
20 shoulder taps from front support
30 sec hollow rock or hold
20 emu bobs
B. Empty Bar warm up
B. Power clean complex
EMOM 10 min
3 hang power cleans
C. In teams of 3
16 min AMRAP
800m medball run together
(every person has medball)
150 wall balls
(50 each all working at once)
400m run - person 1
300m with 1 KB 32/24 - person 2
200m with 2 KB farmers carry - person 3
(all at the same time)
Endurance
A. Strongfeet
2 sets - no shoes
A1. 60 sec of bunny hops
A2. 1 min single leg balancing passing lacrosse balls in pairs
(swap balancing leg at 30 sec)
A3. 10 squats on toes
B. Running Lab drills
2 sets
B1. Standing heel pull 10 reps/side
B2. Run and skip 60 sec
C. Marrickville
7 sets
90 sec run @ 70%
90 sec run @ 50%
C2. Edgecliff & Bondi
Row or bike
4 sets
3 min building from 50-70% effort
2 min rest
Strongman
A. Sand bag onto jerk blocks
Ascending box heights
Descending bag weights
2-3x through
guys and girls on opposite sides
B. Heavy yolk and sled hand over hand rope pull