Monday

a: Warm Up

2 rounds:

6 (3 p/s) travelling spiderman lunge + rotation passing through squat

10 sec monkey climb along pullup bar

then

2 rounds each side:

5 DB Snatch

5 DB Thruster (1 sec pause in squat and OH)

then

Daily Skill specific Warm Up

b: Strength Circuit

4 rounds
20 min cap

1: Box Squat (to plates or box 1 inch below parallel) 6,8,10,12

2: Fit Ball/Slider hamstring curls 8 reps

3: Calve raise (on floor) 15 reps (first set toes in, 2nd toes out, 3rd toes forward)

4: Rest

c: Metcon

For time:

Sprint Chipper

In Waves 2 min apart

40/30 cal Schwinn or 30/20 cal Assault or 30/20 cal rower (1min 40 sec cap)

30 Wall Balls 20/14

10 SB Clean to shoulder

Marrickville, feel free to substitute the bike for:

Option a: Rower

Option b: 50 Box Jump Overs (there are burpees/push-ups on Tuesday, Thursday, and Saturday so I wouldn’t recommend Burpee Box jumps)

Share equipment with some similar strength in next wave

d: Cool Down Walk and/or Aerobic flush

e: Midline

6x10 sec rep with 20 sec rest

Dragonfly (scale as needed)

f: Restorative Flow

Supine Lying Knee to chest 10 reps (5 p/s)

Tuesday

a: Warm Up

2 rounds:

20m (10 p/s) Sidewards bear crawl

10 scap pullups

then

2 rounds each side

1 TGU Press in every position

1 KB Windmill

then

Daily Skill specific Warm Up

Strength Circuit

4 rounds
20 min cap

1: Barbell Floor Press moderate, 6,8,10,12 reps Tempo 1111

2: Archer Ring Row 10 reps (5 p/s)

3: DB Hammer Curl + Press 10 alternating reps (5 p/s)

4: Rest

Metcon

Partner WOD

8 min AMRAP

Round for round

5 Burpee to target

5 CTB

5 STOH 95/64

5 Hang Power Clean

d: Cool Down Walk and/or Aerobic Flush

e: Midline

3x30 sec

Deadbug

f: Restorative Flow

Lying Prone Scorpion Twists 10 reps (5 p/s)

Wednesday

a: Warm Up

Hip Flow

then

2 rounds each side:

5 SA Russian KB Swing

5 KB Push Press

5 SA KB OHS

then

Daily Skill specific Warm Up

Strength Circuit

4 rounds
20 min cap

1: Sumo Deadlift 6,8,10,12 reps

2: Left Leg Banded Deficit Glute bridge 8 reps

3: Right Leg Banded Deficit Glute bridge 8 reps

4: Rest

Metcon

For time

In pairs

Round for round

8 rounds each

6 Dual KB DL (outside leg)

6 Dual KB Front Rack Lunges

6 Dual KB Front Squat

Cap 15 min

d: Cool Down Walk and/or Aerobic Flush

e: Midline

3 sets of 30sec on 30 sec off

Hollow to superman rolls

f: Restorative Flow

Supine Lying Hammy Floss 10 reps per side

Thursday

a: Warm Up

Thoracic Flow

then

2 rounds:

10 T-Pushup (knees if necessary)

10 Straddle Leg lifts

then

Daily Skill specific Warm Up

Gymnastics Strength Circuit

16 min

1: Ring Push Up, Tempo 1111, 8-12 reps

2: Weighted Pullup 2-5 reps, Tempo 1111 (add weight if possible)

3: Hanging L-Sit/knee tuck 5-20sec

4: Rest

Metcon

AMRAP

8 rounds 1 min on:1 min off

30 DUs

10 burpees

c: Cool Down Walk and/or Aerobic Flush

d: Restorative Flow

Supine Lying T Position. Cross Foot to opposite hand.10 reps (5/s)

Friday

a: Warm Up

2 rounds:

10m Duck Walk

10 sec hands-touching hang

then

2 rounds:

5 Lateral box step up each side

10 cossack (5 p/s)

then

Daily Skill Specific Warm Up

Olympic Lifting Practice

High Hang Squat Clean

3 reps every second minute for 10 mins @ moderate

Metcon

20 min AMRAP

10-20-30-40-50-etc

DB Snatch 22.5/15

Box Jumps (everyone 20 inch)

Run 400m or Row 400/300 or Schwinn 40/30 cals or Assault 30/20 cal

d: Cool Down Walk and/or Aerobic Flush

e: Restorative Flow

Cat Camel (Angry cat/happy cat) 10 reps

Saturday

a: Warm Up

Funnel tag Game

then

Daily Skill Specific Warm Up

b: CrossFit WOD

7 Rounds for time:

5 Pullups

10 HR Push Ups

15 Air-squats

10 Thrusters 95/65 (Rx+ 115/76)

Cap: 20 minutes

c: Cool Down Walk and/or Aerobic Flush

d: Restorative Flow

Quadroped to child’s pose 10 reps

Monday

a: Warm Up

2 rounds:

20m Bear Crawl

Hip Flow

2x10 sec mixed grip hang

then

Daily Skill specific Warm Up

Strength Circuit

15 min

1: Broad Jump 1 reps

2: Front Rack Reverse Lunge (heavy weight, soft knee touch)

5x10 alt (5 p/s)

3: 7 reps Left arm Single KB FR Squat Tempo 2211 into 40m carry

4: 7 reps Right arm Single KB FR Squat Tempo 2211 into 40m carry

5: Rest

Metcon

12 min EMOM for total reps

1: 40 sec AMRAP Airbike/Rower cals

2: 40 sec AMRAP Box Jumps (step down) 24/20

3: 40 sec AMRAP Dual DB Front Rack Walking Lunge

4: Rest

d: Cool Down Walk and/or Aerobic flush

e: Midline

6 rounds: 20 sec on:10 secs off Bicycle Crunch

f: Restorative Flow

Supine Lying Knee to chest 10 reps (5 p/s)

Tuesday

a: Warm Up

2 rounds:

10m Lizard Crawl

Thoracic Flow

10 Wide grip kip swings

then

Daily Skill specific Warm Up

Strength Circuit

15 min

1: Barbell Supine Yates Row heavy, 5 reps Tempo 2011

2: Left arm KB FR hold, Right arm DB OH Strict Press 12 reps, Tempo 1111, TUT 48 secs

3: Right arm KB FR hold, Right arm DB OH Strict Press 12 reps, Tempo 1111, TUT 48 secs

4: S-Waves 48 secs

5: Rest

Metcon

Partner Chipper 10 min AMRAP:

Break reps up however

80 Hang Clean and Jerk 40/25

80 TTB

80 Wall Balls 20/14

d: Cool Down Walk and/or Aerobic Flush

e: Midline

3 rounds plank 40 seconds on:20 seconds off (lift one leg + opposite arm for extra challenge)

f: Restorative Flow

Lying Prone Scorpion Twists 10 reps (5 p/s)

Wednesday

a: Warm Up

2 rounds:

3 Long Inchworm

10 alt drinking bird into reverse lunge (5 p/s)

10 wide scap pullups with 2 sec pause

then

Daily Skill Specific Warm Up

Strength Circuit

15 min

1: Barbell Hip Thrust 6 rep @ heavy, Tempo 1111, shoulders elevated on sandbag

2: Left Leg Dual KB Deadlift 12 reps (not RDL) Tempo 2020, TUT 48 secs

3: Right Leg Dual KB Deadlift 12 reps (not RDL) Tempo 2020, TUT 48 secs

4: Partner GHR 4 reps

5: Rest

Metcon

EMOM 15min

1: 30 sec AMRAP Airbike/Rower

2: 4 Sandbag Walking Lunges + 4 Sandbag/Wall Ball squats each shoulder

3: 30 sec AMRAP SA DB/KB Hang Snatch (change arm every 3 reps)

d: Cool Down Walk and/or Aerobic Flush

e: Midline

6 rounds: 20 secs on:10 secs off

V-Snaps

f: Restorative Flow

Supine Lying Hammy Floss 10 reps per side

Thursday

a: Warm Up

2 rounds:

5m Crab Walk

1-3 SLOW strict TTB or knee raises

10-20 sec Prone Line Hold

then

Daily Skill Specific Warm Up

Gymnastics Circuit

30 min

1: 5-50 DUs

2: WF HS Hold 10-40 secs (add time)

3: Deficit Push Up 2-5 reps, Tempo 1111 (add weight/rep from last week)

4: Feet elevated ring row, 12 reps, Tempo 1111, TUT 48 secs

5: L-Sit/knee tuck on Parallettes/DBs/boxes 5-20sec (add time)

6: Rest

c: Cool Down Walk and/or Aerobic Flush

d: Restorative Flow

Supine Lying T Position. Cross Foot to opposite hand.10 reps (5/s)

Friday

a: Warm Up

Tabata alternate exercises

Strict Burpee

Arms OH Walking Lunges

Olympic Lifting Practice

Power Clean

1 reps OTM for 10 mins @ moderate

Metcon

20 min

1km run or row 1000/700m or bike 100/70 cals

into

AMRAP

30 KB Swing 24/16

20 Wall Balls 20/14

10 Burpee pullups

d: Cool Down Walk and/or Aerobic Flush

e: Restorative Flow

Cat Camel (Angry cat/happy cat) 10 reps

Saturday

a: Warm Up

In groups of 2-3: 200m Sandbag Carry (break up however)

then

Daily Skill Specific Warm Up

b: WOD

15-12-9

Power Snatch 95/65 (Rx+ is 115/75)

HSPU (Rx+ is SHSPU)

Box Jump 24/20 (Rx+ is 30/24)

Cap 15 min

c: Cool Down Walk and/or Aerobic Flush

d: Restorative Flow

Quadroped to child’s pose 10 reps

April 16 - 21

April 9 - 14