February 3 - 8

HYBRID

Monday

Deload Week. A opportunity to reduce loading and strength volume through the week to optimize recovery from previous strength cycle. Also allowing us to prepare for the next. Todays Strength is Front Squat with a pause in the bottom position on the first 2 reps then no pause on the next 3 reps.

 

Warm Up

3 rounds

 

10 Cals

6 Cossack squats - kang squats - goblet squat (change progression each round)

10 p/s single leg hip lift

10 each way banded glute steps

 

Paused Front Squat (10@ empty barbell)

8@ 30%

6@ 50%

5@ 65%

 

3x5@ 65%

First 2 reps with 2 sec pause next 3 with controlled bounce.

 

Metcon (3 Rounds for time)

3 Rounds for time

400m Run

30 Air Squats

15 Barbell Push Press 40/30

CAP16mins

Tuesday

Deload Week. A opportunity to reduce loading and strength volume through the week to optimize recovery from previous strength cycle. Also allowing us to prepare for the next. Today we have a 1RM test for bench press, please mnake sure you have a spotter on all heavy attempts.

 

Warm-up

Warm up

 

3 rounds

10m p/s Marcus Filly carry

4 thoracic roatations

5-10 push ups

5-10 ring rows

 

Strength Circuit (Find 1RM Bench Press)

*must have spotter

Dumbell bent over Row

3x 10 reps

*high quality between bench press

 

CAP16mins

 

Metcon (AMRAP - Reps)

12AMRAP

4 Sand Bag Cleans 36/45

8 T2B

12 Push ups


Wednesday

Deload Week. A opportunity to reduce loading and strength volume through the week to optimize recovery from previous strength cycle. Also allowing us to prepare for the next. Keep the load down on this strength circuit and focus more on quality reps.

Warm-up

Warm up

 

2 rounds

10m lunge Flow

10m Hamstring sweep

10 bird dog

10 small crunch

20 sec each front/side/side plank

Strength Circuit (2-3 Rounds For Quality/deload)

6 Dual KB Sumo Deadlift

Tempo 2/0/2/0

Rest 30 seconds

12 Barbell Back Rack Lunge

Rest 30 seconds

20 KB russian twist

Rest 30 seconds

 

CAP 16mins

 

Metcon (AMRAP - Rounds and Reps)

Conditioning in pairs

 

14AMRAP

40 Burpee Box overs

80 Wall Balls 20/14

40 KB Hang Snatch 24/16

80 Cals (schwinn 1.5x)

Cap17

Thursday

Gymnastic testing, this is a chance to see how our bodyweight strength progressing. We have a Max Pull up and Max Ring dip test. Followed by a skill and active recovery piece. 

Warm-up

Warm up

 

3 rounds

10 cals

4 Thoracic Rotations

5-10 push ups plus

5-10 Ring Rows

10 Hollow Rocks

 

Gymnastics Strength & Core

Gymnastic Test's

2-3 Sub max set's

Strict Pull Up

Ring Dip

-then-

Max rep Strict Pull up < elevated feet ring row

Max rep Ring dip < Push up

 

Active Recovery and Mobility

16mins For Quality

 

2 Wall Walks

6 Kipping Pull ups

8 V-ups

10 Kossak Squats

10m HS Walk or 10m Dual KB OH carry

400m Run/ 20-15 Cal Row /bike

Friday

Deload Week. A opportunity to reduce loading and strength volume through the week to optimize recovery from previous strength cycle. Also allowing us to prepare for the next. Metcon today is a share work anyhow in pairs. With strength allowing us to find a heavy power clean, if moving well feel free to test yourself.

Warm-up

Warm up

 

Squat/Hip/Thoracic Flow

 

Activtion= Glute/Core

 

Coach lead empty barbell Skill Break down for complex

 

Clean (Every Minute for 10mins)

1 Power Clean @65%+

 

Metcon (AMRAP - Rounds and Reps)

10AMRAP "Pairs"

4-6-8-10-12-14-16-18

Bar Facing burpees

Hang power clean

Front Rack Lunge

RX=30/40 RX+=50/35

Share work anyway

Saturday

Saturdays workouts for this cycle are going to be team based sessions. Complete in groups of 3 or 2 and share the load anyhow. 

 

Warm-up

3 rounds

200m jog or 10-15 cals

10m lunge with twist

5-10 Ring Row

2 Wall walks

 

Team WOD Flow with coach

 

Metcon (No Measure)

TEAM WOD 3's

 

120 Du's

75 Pull ups

75 assault bike calories (schwinn 1.5x)

75 double DB shoulder to overhead 15/10

75 Assault bike

75 Pull ups

120Du's

CAP 24mins

Saled rep range 100 & 45reps

RX+ DB 22.5/15

 

WEIGHTLIFTING

Weightlifting 1

Warm-up

Flow

Thoracic/hip rotat/squat

 

Activation

Glute/ shoulder/midline

 

Coach lead barbell skill break down

Clean and Jerk (Final week of 4 week Cycle)

15 mins for quality

From rack Find Heavy

1 Split Jerk with pause in catch position

 

Every 90 seconds for 12mins

3 Power Cleans

 Climb after every 2 sets only if moving well, reset between lifts.

 Rest 3 mins

 3x3 2inch Deficit Clean Deadlift @ 90%

Weightlifting 2

Warm-up

Flow

Thoracic/hip rotat/squat

 

Activation

Glute/ shoulder/midline

 

Coach lead barbell skill break down

 

Snatch (Final Week of 4 week cycle)

15 mins for quality

From Rack find heavy

1 Snatch balance

 

Every 90 seconds for 12mins

3 power snatch

 

Climb after every 2 sets only if moving well, reset between lifts. no stepping forward, no press outs.

 

Rest 3 mins

 

Complete 3-4 set's

3x3 2inch deficit snatch grip Deadlifts

January 27 - February 1

HYBRID

Monday

Australia Day Team WOD. One program is for our community workout at Bondi beach. A fun team WOD with little equipment required, have fun and enjoy yourself! Program two is for our time slot in Marrickville a “fight gone bad” style team wod. 

Warm-up

2 rounds

100m jog

10 partner leg swings each way

10 lunge with twist

20 sec Glute bridge march

 

Team WOD Flow with coach

 

Metcon (3 Rounds for time)

BEACH WOD team of 3

 

3 rounds For time

30 Sync Air Squats

90m Partner banded drag

*swap every 30m (out and back)

30m team Bear crawl in file

30 Burpees shared any how

30 Push ups shared anyhow

*3 Team Wave duck dives at above hip height (optional)

CAP 30 mins

 

Metcon (No Measure)

Marrickville Team WOD

 

Pairs or 3's style "Fight Gone Bad"

 

2 Rounds For Total Reps

2 minute Wall Ball

2 minute Sumo Deadlift High Pull 40/30

2 minute Burpee Box Jump

2 minute Push Press 40/30

2 minute Cals Row/Bike

2 minute Rest

*RX+ Barbell 50/35 Box 24"

 

Gymnastic Extras

1 set Max Muscle Up in 45 sec window

-rest 2 mins-

10EMOM

1 set of 30-40% max

 

Strength & Hypertrophy

3 sets Each

15 Per Side SL KB Extensions

20 GHD Hip Extension with load

20 Side to side Banded steps

 

Engine

Running Repeat efforts

3 sets

7x 200m Run with 20 sec rest between reps

3 mins between sets

Tuesday

Week 4 the final week. Strength today is to be completed as a circuit moving from exercise to exercise with short rest between.This weeks overload technique is "Drop Set"

  • 1)Perform last set at weight you just complete set.

  • 2)Reduce the Weight by 10%

  • 3)Immediately perform set of 2-8 reps

  • 4)Reduce weight again by 10% performing one last set of 2-8reps

*close to failure but maintain quality of reps.Metcon has Rx+ options to change v-ups to T2B and choose your own load SA DB Hang cleans.

Warm-up

3 rounds

10m p/s Marcus Filly carry

4 thoracic roatations

5-10 push ups

5-10 ring rows

 

Strength Circuit

4-5 Rounds for Quality and load (increase load from last week)

 

Barbell Bent Over Row 6 reps

Rest 30 seconds

Barbell Bench Press 6 reps

Rest 30 seconds

Weighted plank 45-60 seconds

Rest 30 seconds

 

Final set perform "Drop Set"

1. Perform last set at weight you just make 6 reps

2. Reduce the Weight by 10%

3. Immediately perform set of 4-8 reps

4. Reduce weight again by 10% performing one last set of 4-8reps

*close to failure but maintain quality of reps

 

CAP16mins

 

Metcon (16 Rounds for reps)

16EMOM

 

1) 8-20 cal row/Bike

2) 6/6 SA DB hang clean *choose your load

3) 12 V-up or RX+ 6-12 T2b

4) 100-200m Run

 

Gymnastic Extras

Final week

Hand Stand Push Up

10EMOM

2 strict 3 kipping or 2 box press 3 kipping/hold

RX+ every 30secs 2 strict 3 kipping

 

Strength & Hypertrophy

3 sets as super set

12 Per side SA DB Upright Row

12 Reverse DB Fly

12 DB Skull Crusher

 

Engine

Bike/Row/Ski

3 x 7 min Set's with 1 min Rest

30 sec work 30 sec rest

Aim to hit same Cals each 6 min block


Wednesday

Week 4 the final week. Strength today is to be completed as a circuit moving from exercise to exercise with short rest between.This weeks overload technique is "Drop Set"

  • 1)Perform last set at weight you just complete set.

  • 2)Reduce the Weight by 10%

  • 3)Immediately perform set of 2-8 reps

  • 4)Reduce weight again by 10% performing one last set of 2-8reps

*close to failure but maintain quality of reps


Warm-up

2 rounds

10m lunge Flow

10m Hamstring sweep

10 bird dog

10 small crunch

20 sec each front/side/side plank

 

Strength Circuit

4-5 Rounds For Quality and load (increase load from last week)

10 Elevated front foot reverse lunge

Rest 30 seconds

10 Barbell Romanian Deadlift

Rest 30 seconds

30sec p/s side plank oblique twist

Rest 30 seconds

 

Final set perform "Drop Set"

1. Perform last set at weight you just make 6 reps

2. Reduce the Weight by 10%

3. Immediately perform set of 4-8 reps

4. Reduce weight again by 10% performing one last set of 4-8reps

*close to failure but maintain quality of reps

 

CAP 16mins

 

Metcon (AMRAP - Rounds)

Conditioning in pairs

 

12 AMRAP "Round 4 Round"

60 Du's

6 Sand bag Clean 36/45

4 Burpee over bag

 

Gymnastic Extras

6 sets: x 20 second L-sit hang (off rig)

--

Accumulate:

3 mins ring plank

 

Strength & Hypertrophy

3 sets Each

15 Barbell Hip Extension

1 min Weighted Wall Sit

 

Engine

15-20mins Row/Ski/Bike

Recovery Nose Breathing only

Thursday

Final week of our gymnastic circuit. Metcon today can be approached as an active recovery session and a chance to work on some HS walking progressions.

 

Warm-up

3 rounds

5 Pass through

10 hollow rock

10 Arch pulse

10 kip swing

 

1 round coach lead on gymnastic progressions

 

Gymnastics Strength & Core

2-3 complete rounds (Final week of strength building) CAP15

Core

5-10 Strict T2b

10 hollow + 10 v up

Pull

5-10 strict pull up

10 Ring Row + 10 sec hold at top

Push

5 Ring or box dip

10 push up

10 Seated DB OH Press

 

Active Recovery and Mobility

16 Mins For Quality

10m P/S suitcase carry

10m P/S SA DB over head carry

8 Cossack Squats

2 Wall Walks

400m run/ 20/15 cal bike or row

 

*alternate run/bike/row each round

 

Recovery

20-30mins Stretching

Stretch all major muscle groups

Spend more time on your own specific restrictions.

Ask Coach

Friday

Today’s program has been created by “the legend” Rory Boyden. It is one final workout to say goodbye to our wonderful coaches Rory and Courtney. These two are amazing in every way and a huge part of our community. Thank you for the years of love and hard work. You both will be missed more than you know.

Warm-up

Today is programmed by Rory

 

Warm Up

Pizza Box game

Then

Running warm up

 

Then 2 rounds

5 downdog to divebomber

5 squat to stand

5 air squats

 

Metcon (Time)

Rory's & Courts Last WOD

 

For time:

Run 400m (Rx+ 1km)

20 Burpee

30 alt DB Snatch 22.5/15

Run 400m (Rx+ 1km)

20 Burpee

30 SA DB Hang Clean and Jerk (5L,5R,etc)

Run 400m (Rx+1km)

20 Burpee

30 SA DB Thruster (5L,5R,etc)

 

Cap: 30min

 

Gymnastic Extras

Isometric circuit 2-3 Rounds

"20sec each holds 40 sec rest"

Top of dip hold/ bottom of dip hold/ Rest

Rig hang/ Top of pull up/ Rest

L sit/ Strict toe 2 bar/ Rest

 

Strength & Hypertrophy

3 set's as super set

12 DB Front Raise

12 DB Bicep Curl

12 Weighted W/Vs

 

Engine

Row

2KM time trial

Saturday

Week 4. Final of our cycle we will be basing our squat program off daily readiness, we will find 5,4,3RMs and will be completing working sets based on these numbers. Todays RM is a heavy single should not be a complete max but a heavy for the day. Working sets of 2 reps on drop back sets. 

 

Warm-up

3 rounds

 

10 Cals

6 Cossack squats - kang squats - goblet squat (change progression each round)

10 p/s single leg hip lift

10 each way banded glute steps

 

Back Squat (Within 10mins)

10@ empty barbell

6@ 30%

5@ 50%

4@ 65%

Find H1 @8/10PRE (not complete max, use spotters)

 

Next 5 mins complete

 

2-3x2@85% above

 

Metcon (No Measure)

TEAM WOD

 

Team of 3 rotations

 

300 Double unders

*well one skips one holds double Kb front rack, one rests

150 SA KB FR lunge 24/26

*well one works, one holds prone, one rests

100/75 cals on bike or Row

*well one is on bike one holds a wall sit, one is resting

CAP 21 mins 

WEIGHTLIFTING

Weightlifting 1

Warm-up

Flow

Thoracic/hip rotat/squat

 

Activation

Glute/ shoulder/midline

 

Coach lead barbell skill break down

 

Clean and Jerk (15 mins for quality sets from rack)

3 Split Jerk with pause in catch position

 

Every 90 seconds for 12mins

1 Clean

1 Clean & split jerk @ 65%+

 

Climb after every 2 sets only if moving well, reset between lifts. no stepping forward, no press outs.

 

Rest 3 mins

 

Complete 3-4 set's

3x Clean pull at 5-10% heavier than last week

-Super set-

8 Double KB russian swing (focus on hip power from quads and glutes)

rest 90seconds

Weightlifting 2

Warm-up

Flow

Thoracic/hip rotat/squat

 

Activation

Glute/ shoulder/midline

 

Coach lead barbell skill break down

 

Snatch (15 mins for quality sets from rack)

1 Snatch balance

4 OHSq

 

Every 90 seconds for 12mins

1 Power Snatch + 1 Squat Snatch @ 65%+

 

Climb after every 2 sets only if moving well, reset between lifts. no stepping forward, no press outs.

 

Rest 3 mins

 

Complete 3-4 set's

3x Snatch pull at 5-10% more than last week

-Super set-

3x Seated box jumps (As high as comfortable)

rest 90seconds

FARM FIT

Warm Up
2 rounds:
4 Single KB Swing (Russian) per side
6 Single KB Front Rack reverse lunges per side
8 Squat to Stand
10 Glute Thrusts on the floor

Metcon
3 x 6min AMRAP (with a 2 min rest between sets)
Bike or Row 40/30 Cals
20m Sand bag carry
10 Single arm DB Push Press per side
5 Sand Bag Squats

Mobility
2 mins Hip Flexor Stretch per side

Cool Down
1 minute Box Breathing