August 7 - 12

Monday
 

Warm Up
10 Walking Lunges
10 Air Squats
10 Alternating Rebounding Lunge Jumps
10 Rebounding Squat Jumps
Hip Flow
3 Hip CARs p/s

Strength
b1) Back Rack Reverse Lunge 3x10 alt
b2) Sandbag squat 3x (max reps minus 2) straight into hard sandbag carry


c) Metcon
3 Rounds OT4 min for fastest time each interval: 15/10cal bike (rx) (45 sec cap) or row or 200m run, 10 BBJ 24/20, 10 UB Heavy Wall Ball 30/20


d) Stretch
Accumulate 2 mins of hanging/monkey bars/hip taps.
 

Tuesday
 

Warm Up
200m med ball jog
10 Strict Burpee + strict pullup
Shoulder CARs

b) Strength
b1) Snatch Grip BTN Strict Press 8,10,12
b2) Underhand Yates row 3x8 TUT
b3) Blackburns 3x5 TUT 32 secs. Add weight to challenge
b4) Renegads Row 3x16 alt


c) Metcon
8 min AMRAP
2,3,6,8...
KHSPU
CTB
KBS 24/16

Rx+ 32/24


d) Stretch
2 min Couch stretch in spiderman position each side. Make stretch active. Explore different positions eg. drive elbow down, rotate torso, push knee out, upright torso, squeeze glute.
 

Wednesday
 

Warm Up
200m sandbag carry in groups of 2-4
Wrist CARs
Bear crawl forwards and backwards
Lizard Crawl
Ape Walk sidewards
Crab Walk
Ostrich Wall

b) Strength
Barbell RDL 8,10,12

c) Posterior chain, unilateral and midline
c1) Barbell Glute Bridge 3x8
c2) Tempo Pistol 3x3 p/s 5050
c3) Barbell SA Landmine Press 3x8 p/s
c4) Banded downward Woodchop 3x8 p/s


d) Stretch
Jeffersen Curl 3x1 with 2 second pause at bottom
 

Thursday
 

a) Warm Up
Walking high knee and raise onto toe
Walking Single Leg quad stretch plus toe touch
Swing leg over gate into sumo squat
3 Ankle CARs p/s

Bunny Hops
1 rep wall-walk complex

b) Plyometric
Wall Ball/ Slam Ball 1/2 squat and two-hand chest throw 3x3

c) Gymnastics
c1) Archer Push Ups 3x8(4p/s) TUT 32 seconds. Tempo 1111
c2) Archer Ring Rows 3x8 (4ps) Tempo 1111 TUT 32 secs
c3) Strict TTB 3x submax (leave 2 reps in the tank)
c4) S-Wave 3x10 (5p/s) 32 sec TUT. Add weight for challenge.

d) Metcon
6 rounds OT2min
Run 200m (45sec cap)
Alternating rounds 1 set UB TTB, 1 set UB Ring Dip
Score is total TTB  and Ring Dip over workout

e) Stretch
Skin the cat 3x1 with 2 second pause
 

Friday
 

Warm Up
2 min DUs practise. If doing singles have one attempt at DUs every 30 secs. If have 50+ DUs have one attempt at triple unders every 30 seconds.
5 Inchworm +Scorpian
Thoracic CARs


FAF
30 min EMOM
1) 50 DUs/150 singles
2) 10 Alt DBS 22.5/15
3) 10 Alt DB Step Ups 24/20, 16/12kg KBs
4) AMRAP Cal Row 45sec
5) Rest

Rx+ 32.5kg/20


c) Stretch
Calf PAILs/RAILs
 

Saturday
 

Warm Up
40 Partner Wall Balls (20 each ie. 10 each side)
Thoracic Flow
Scap CARs

b) Strength
b1) Every 2nd min for 5 sets (10 min)
1 Power Clean + 3 Pause FS
b2) Perform 1 broad jump 30 seconds before each set

c) Metcon
5 rounds 1 min on 2 min off
5 Hang Squat clean Thruster 40/25
AMRAP Burpees


d) Stretch
2 mins to accumulate time in alternating cossack

July 31 - Aug 5

Monday
 

Warm Up
200m med ball jog
Hip Flow
3 Hip CARs p/s


Strength
b1) Box Squat build and then consistent 3x5 at 8 RPE. Add weight to last week
b2) Perform 1 explosive light Sandbag or heavy wall ball throw over head in between each set


Metcon
3 rounds: 2 min on:2 min off
15/10 cal row (rx) or bike (45 sec cap)
straight into AMRAP Double KB Front Rack Lunge 24/16
Score is total lunge steps


Stretch
Accumulate 2 mins of hanging/monkey bars/hip taps.
 

Tuesday
 

Warm Up
2 min DUs practise. If doing singles have one attempt at DUs every 30 secs. If have 50+ DUs have one attempt at triple unders every 30 seconds.
Thoracic Flow
3 Shoulder CARs p/s


Strength
b1) Barbell strict press 4,6,8
b2) SA DB Row with hand on bench or box 3x12 Tempo 20X1 Time Under tension 48 seconds
b3) Black Burns 3x5 SLOW TUT 48 secs
b4) S-Waves 3x10 SLOW TUT 48secs


Metcon
6 min AMRAP
30 TTB
30 DB Snatch at 32.5/20
AMRAP TTB or Bar MUs.



Stretch
2 min Couch stretch in spiderman position each side. Make stretch active. Explore different positions eg. drive elbow down, rotate torso, push knee out, upright torso, squeeze glute.
 

Wednesday
 

Warm Up
200m sandbag carry in groups of 2-4
Wrist PAILs/RAILs
Bear crawl forwards and backwards
Lizard Crawl
Ape Walk sidewards
Crab Walk
Ostrich Wall

Strength
Sumo Deadlift 4,6,8. Heavier than last week


Posterior chain, Unilateral and midline work
c1) Double DB Stiff-leg DL 3x12 tempo 30X0 TUT 48secs
c2) LOW box step-ups 3x12 (6 p/s) alternating. First set in bear-hug hold, second set on right shoulder, 3rd set left shoulder.
c2) Barbell Landmine Row into Press 3x3 p/s. Heavy but powerful.
c3) Partner GHR 3x5 reps SLOW negative



Stretch
d1) Jeffersen Curl 3x1 with 2 second pause at bottom d1) Jeffersen Curl 3x1 with 2 second pause at bottom
 

Thursday
 

Warm Up
Walking high knee and raise onto toe
Walking Single Leg quad stretch plus toe touch
Swing leg over gate into sumo squat
3 Ankle CARs p/s


Explosive
b2) 3 sets per side of 3 rep single arm rotational med ball throw against wall aka HADOUKEN


Upper body Strength
c1) Strict Ring Dip or Strict Ring Push Up 3 sets of submax (9 RPE) with Tempo 21X1. Add 1 rep from last week.
c2) Strict Ring pullup or Ring Row 3 sets of submax (9RPE). Add rep from last week
c3) Front support slider walks 3x15 seconds


Metcon
10 mins
Run 1km
30 AirSquats
30 HR Burpees
AMRAP Ring MUs. K Ring Dip. Pushups

Stretch
d2 Skin the cat 3x1 with 2 second pause
 

Friday
 

Warm Up
2 min DUs practise. If doing singles have one attempt at DUs every 30 secs. If have 50+ DUs have one attempt at triple unders every 30 seconds.
Thoracic Flow
3 Thoracic CARs p/s

Metcon Fit as Friday
30 min EMOM
1) 15/10 cal bike (rx) or row. (45 sec cap)
2) 10 Box Jump overs 24/20
3) 10 DB Hang Squat Cleans 22.5/15
4) 20 DUs into AMRAP Heavy Wall Balls 30/20
5) Rest

Rx score is total Wall Balls

Stretch
Calf PAILs/RAILs
 

Saturday
 

Warm Up
200m sandbag carry in groups of 2-4
Wrist PAILs/RAILs
Bear crawl forwards and backwards
Lizard Crawl
Ape Walk sidewards
Crab Walk
Ostrich Wall


Strength
Clean Complex: 1 Power Clean + 1 Hang Squat Clean
1 reps OT2 min for 10 mins build to heavy but not max.
Perform 1 Kneeling jump into vertical squat jump in between each set


Metcon
6 rounds: 1min on:2 mins off
3 Hang Power Cleans @80/50
Alternating AMRAP KHSPU/Push Up and CTB until the 1 min mark
Rx score is total HSPU+CTB


Stretch
2 mins to accumulate time in alternating cossack
 

Farm Strength Saturdays
 

HEAVY sandbag squats 3 hard efforts

Sandbag 3-5 push press into 15 second OH walk

Prowler sprint +rope pull 3x1 hard effort