Monday

A. Warm Up

2 rounds
10 walking lunges
2 Hip CARs per side
10 cossack squats
30 sec front plank

B. Wide stance Box Squat
4 x 5 reps @ 40X2

B2. Tall kneeling alternating KB or DB press
4 x 20 (10/side)

C. Strength Circuit

3-4 rounds

C1. Tempo sandbag squat @ 5050 till failure
(5 rep cap)
C2. RFESS (unweighted) 10/side @ 2121
C3. Lateral step up 5 /side @ 30X1

Tuesday

A. Warm Up

2 rounds
30 sec alt thoracic bridge
30 sec push ups
30 sec rear support

30 reps not for time
DB or Frac plate rear delt flye

B1. Bench Press 4 x 10 @ 21X1
B2. 60 sec pike stretch with parner pushing back to create greater stretch
into
Seated leg lift 20 reps x 4
B3. Weighted plank 30 sec - use plates or partner pressure

C. EMOM 15min
1 - 5-7 burpee pull up or CTB
2 - 50 DUs
3 - 15-20 box jumps

Monkey 4 - Burpee Bar MU

Wednesday

A. Warm up
30 sec duck walk
10 alt shinbox
5 inchworm with push up

HAMMIE FLOW

B1. Banded Good morning KB deadlift
4 x 10 reps @ 30X1

B2. Partner GHR
4 x 5

B3. Weighted Goblet cossack squat
4 x 6 (3/side)

C. 3-4 rounds at 90-95%
15/10 cal sprint on bike or rower
10 DB thrusters
8 burpee box jumps

Rest as needed btw rounds

- 15 min cap

Thursday

A. Warm Up

2 rounds
5 squats wide
5 regular
5 narrow
5 deck squats
1 min/side weighted calf stretch
60 sec heel walking for shin activation

DB single arm OHS progressions

B1. DB or KB windmill 4 x 3/side sow
B2. Weighted OH stretch on box
4 x 45 sec dynamic reps
B3. SA DB walking lunge or OHS
4 x 5 slow and controlled or 5 steps/side
- try and do both sides

C. 8 min AMRAP
12 TTB
12 DB or KB front squats @ 22/15 or 24/16

Friday

A. Warm up
2 rounds
1 min spiderman lunges
5 squats on toes
5 vertical jumps

WRIST FLOW

B. Full Clean
4 x 3 (performed as singles)

B2. Standing 2 arm DB bicep curl
4 x 12-15

B3. Banded tricep pull downs
4 x 12-15

C. 6 intervals
90 on 90 off
5 powercleans
5 TTB
5 burpees

- start from top each time

Saturday

A. Warm up
2 rounds
30 sec emu bobs
5 inchworms
30 sec super man rock

Posterior chain strength

B. Isometric weighted standing hold
3 x 30 sec - heavy
- good morning position

B2. Light Jeffersen curl to floor (stand on floor, no elevation)
3 x 5

B3. Parnet pressured plank
3 x 20 sec/side

B4. Heavy barbell glute bridge
3 x 10

C. Partner Chipper - in pairs
14 min
400m run
200m farmers carry 32/24
150 wall balls
75 DB snatches @ 22/15

Endurance

A. Strongfeet
2 sets
- no shoes
A1. 60 sec of bunny hops going forward
A2. 1 min single leg mini broad jump and land/side
A3. Single leg balance eyes closed 30sec/side
or if easy 5 drinking birds/side eyes closed

B. Running Lab drills

2 sets
B1. Single skips on one leg 30sec/side
B2. Run and skip on spot 60 sec

C. Marrickville & Edgecliff
20 min EMOM OT4min
200m run
15/10 cal row
10/7 cal bike

C. Bondi
20 min EMOM
1 - 45 sec ME cal on bike or rower
2 - 45 sec sustainable burpee pace

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 5 @ 60% 1RM -

B2. Sandbag squats
3 x 5/shoulder

B3. DB Pendlay row
3 x 30 total
- undergrip, palms face forward
- row 1 DB at a time but hold both

C. Conditioning

EMOM 12 min
1 - Burpee to a plate 45 sec
2 - Airbike or rowing for cals 45 sec
3 - Double unders 45 sec ME
4 - Rest

Tuesday

A. Warm Up

2 rounds
30 sec reverse plank
30 sec thoracic bridge
3 slow shoulder circles/side CARs

B1. Standing 2 arm DB Press
4 x 5 - heavy

B2. Wall facing HS hold
4 x 15-45 sec

B3. Push up 4 x Max reps in 20 seconds
or Ring dips strict ME in 30 sec

C. Grip endurance

12 min AMRAP
30 KB swings
30 wall balls
30 TTB
30 DUs

Wednesday

A. Warm up
In pairs
50 burpees (swap every 5)

HIP FLOW

B1. Sandbag over the shoulder
30 sec hold into 6 lunges into 3 squats
per side
x5

B2. Double KB suitcase deadlift
5 x 5 with 10 sec hold at top of each rep

C. Conditioning
16 min @ continuous pace
2 min bike or row or 400m run
10 HR push ups
10 burpees
10 weighted step ups

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. Build to a 5RM on pendlay row
B2. 90% ME ring row (stay 2-3 reps from failure)

C. Metcon
Chipper in pairs (sharing work)

8 min AMRAP
2 arm DB C&J
Whilst partner holds plank

into

8 min AMRAP
Hang power clean @ 60/40
Whilst partner holds 1 DB in FR position

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 8 min
1 deadlift 1 power clean
- all sets at 80% 1RM PC

C. Recovery WOD

20 min continous
10 deck squats or 10 pistols alt
3 DB man makers
10 strict TTB or knee raises
50 DUs or 100 SUs

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
5 sets
Max distance total
2 min run
2 min rest

C2. Edgecliff & Bondi
5 sets
Max distance total
2 min bike or row
2 min rest

NEW CYCLE - Jun 12-17

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Endurance

May 29-June 4

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

WEIGHTLIFTING MEET ON SUNDAY

Endurance

Strongman