Monday

a: Warm Up
5 No-Hand Burpees
Hip Flow
5 explosive squat jumps with reset between each

b: Back Squat build to heavy 20 reps @70%+

c: Metcon
6 Rounds:
20sec AB/rower AMRAP cals straight into alternating 40 sec AMRAP burpee to target/Wall Balls
Rest 2 mins

Score is addition of AB/rower cals, burpees and wall balls 20/14

Rx+ is 30/20

d: Stretch
2 min couch static + RAILs/RAILs per side

e: Extras
Pistols Squats 3x3 p/s Tempo 3333

Tuesday

a: Warm Up
Bear Crawl forwards and backwards
TGU Press Complex
5 explosive med ball chest pass into wall

b: Strength
15 mins to build to strict press 1RM

c: Metcon
Partner WOD, round for round, 5 rounds each
5 Barbell Hang Squat Clean 40/25kg
10 KB Swing 24/16
15 Box Jumps 24/20

Cap: 14 min

d: Stretch
2 mins to accumulate time in hang

e: Extras
e1: TGU Half Seated KB Press 3x8 p/s
e2: DB JM Press 3x15
e3: 3x30 seconds Black Burns
e4: 3x30 sec s-waves

Wednesday

a: Warm Up
Lizard crawl
3 shouder CARs p/s
3 sets of 5 explosive Russian KB Swing with partner push down

b:Strength
Sumo Deadlift 3,2,1,3,2,1

c: Metcon
EMOM 15min
1: 30 sec AMRAP DUs
2: DB Complex: 1 Push Up + 2 Renegade Rows (row only)+ 3 DB Power Clean + 4 DB Front Rack Reverse Lunge + 5 Thrusters
3: 5-15 sandbag squats

d: Stretch
2 min per side banded front split stretch

e: Extras
e1: Glute Ham Raise Accumulate 10-30 reps

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
10 sec bunny hops
1 min ankle CARs p/s
Thoracic Flow

b: Gymnastics testing
Max set SHSPU/Push Up
Rest 2 minutes
Max set KHSPU
Rest 2 minutes
Max set strict Pullup (any grip)
Rest 2 minutes
Max set kipping CTB
Rest 2 mins
Max set Kipping Ring Dips

c: Metcon
16 min: EMOM:
1: 5-10 Kipping TTB
2: 5-10 Kipping Dips/Push Ups
3: Run 200m/Row
4: Rest

d: 2 mins Seated shoulder ext

Friday

a: Warm Up
2 Rounds:
10 Walking Lunge
5 Strict Burpee
5 Deck Squats
then
1 min Hip CARs each side
2x5 p/s of Quadroped Thoracic Rotation

FAF
30 min EMOM
1: Bike 15/10 cals (45sec cap)
2: 15 Wall Balls 20/14
3: Row 15/10 cals (45sec cap)
4: AMRAP Burpee Box Jumps 24/20
5: Rest

Scoring: Record Burpee box jumps each round

Stretch:
2 min pigeon stretch per side

Saturday

a: Warm Up
40 Partner Wall Balls (20 each ie. 10 each side)
then
Thoracic Flow
1 min per side of Wrist CARs
10 Single leg broad jumps landing in squat position

Strength
Every 2nd min for 5 sets
3 Power Cleans with 2 second pause in the catch into a squat

In heats:
Diane
21-15-9
Deadlifts
HSPU

Stretch:
2 min banded standing straddle
2 min lying pec stretch per side

Monday

a) Warm Up
2 Rounds:
10 Plate OH Walking Lunges
10 Plate Squats
then
Hip Flow

Strength
b1) Low Bar Back Squat 3x5. Heavier than last week.
b2) Banded Russian KB Swing 3x5. Complete this 1 minute before squats. Heavier bell than last week.

c) Metcon
12 min EMOM
1) 30 sec AMRAP cal AB or row
2) 30 sec AMRAP KB Swing 32/24
3) 30 sec AMRAP Pistol Squats/Box jump Overs
4) Rest

Rx is box jump overs 24/20
Rx+ is Pistol Squats

Scoring: Add up all total reps

d) Stretch
2 min Couch stretch static + PAILs+RAILs

Tuesday

a) Warm Up
2 rounds:
10 Single KB OH Walking Lunge (1 round each side)
10 Goblet Squats
then
Thoracic Flow

Plyometrics
b) Wall Ball Single arm rotational throw into wall aka Hadouken 3x2 p/s

Strength
c1) Push Press 4,6,8
c2) SA Landmine Row 3x12 p/s. Tempo 2011. TUT 48 secs
c3) Hang 3x40 sec

Metcon
For time:
Buy in: Run/Row 400m
30-20-10
Burpees
DB STOH (alt sets 5) 22.5/15

d) Stretch
2 min Seated Shoulder Extension

Wednesday

a) Warm Up
2 Rounds:
10 Wall Ball rotational lunges
10 Wall Balls
10 ostrich walk steps
then
1 min per side of hip CARs p/s

Strength
b) Banded conventional DL 7x2 OTM @ heavier than last week

#Gains circuit
c1) Rear Foot Elevated Split Squat holding DBs by side 3x12 p/s Tempo 2011. TUT 40 secs
c2) Landmine Rotation 3x24 alt (12 p/s)
c3) Partner GHR 3x5 (option for banded)
c4) Cossack (add weight for challenge) 3x10 (5 p/s)
c5) Jeffersen curl 3x2

Stretch
2 min Couch stretch static + PAILs+RAILs

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
10 sec bunny hops
1 min per side of ankle CARs
1 min per side of shoulder CARs

Plyometrics
Explosive Burpee into vertical jump 3x1

Gymnastics
c1) Strict Ring Dip or Ring Pushup Tempo 2111. 3x add 1 rep from last week.
c2) Wide bar pullup/Pullup negative/Inverted bar row 3x add 1 rep from last week.
c3) Pike HSPU/Box HSPU/SHSPU 3x add one rep from last week.
c4) Skin the cat on rings or ring shoulder ext stretch 3x3

Metcon
12 min EMOM
1) Run/Row 200m
2) 20 sec AMRAP CTB/Bar MU
3) 20 sec AMRAP HSPU
4) Rest

Rx+ is Bar MU

Scoring: Add CTB/Bar MU and HSPU up over workout

Stretch
e) 2 mins Seated shoulder ext

Friday

Warm Up:
2 mins skipping/DU
then
2 Rounds:
10 Single DB OH Lunge (1 round per side)
10 DB Goblet Squat
then
Thoracic Flow

FAF
3 rounds OT 10 min:
Row/Run 400m (cap 2min)
40 SA DB OH Walking Lunge 22.5/15 (alt sets of 10 per arm)
20 Burpee Box Jumps

Scoring: record time of each interval

d) Stretch
2 min Couch stretch static + PAILs+RAILs

Saturday

a) Warm Up
40 Partner Wall Balls (20 each ie. 10 each side)
then Thoracic Flow
1 min per side of Wrist CARs

Strength
Every 2nd min for 5 sets (10 min)
1 Squat Clean. Build

10 min EMOM barbell cycling
4 Thruster 50/30

Rx+ is 70/45

Stretch
2 mins seated shoulder ext

Farm Strength Edgecliff

15 mins on each station, any order

a) 3x3 lengths of prowler push. These are to be hard but powerful. No grinding and prowler is not to stop moving. Heavier than last week.

b) 3 hard efforts of sandbag bear-hug carry goal (30 sec plus). Longer than last week.

c) Fat grip DB SA Suitcase DL. Tempo 2011. 3x12 reps p/s

Farm Strength Marrickville

15 mins on each station, any order

a) 3x3 lengths of prowler push. These are to be hard but powerful. No grinding and prowler is not to stop moving.

b) 3 hard efforts of sandbag bear-hug carry. Goal 30sec + Longer than last week.

c) DB SA Suitcase DL. Tempo 2011. 3x12 reps p/s

September 18 - 23

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Farm Strength

September 11 - 16

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Farm Strength Edgecliff

Farm Strength Marrickville