March 30 - April 4

AT-HOME WORKOUTS

Monday

Mondays online session will need a chair or couch to perform the rear foot elevated split squats. Then most of our session can be completed with a little open space. Remember to book your class for the online live video session. Park sessions today have KB variations and loaded versions of online home sessions, you may choose to use part of it for your homeworkout if you have equipment availble .

Warm Up
3 Rounds 

3 HIP CARS P/S

5 Spiderman Lunge Rotations P/S

10 Alternating Deadbug’s

Strength Circuit
4 Rounds (add load if possible)

12 Squats TEMPO: 3-3-3-0

(3 down, 3 pause, 3s up controlled and no rest at the top)

Rest 45secs

8-16 reps p/s Rear Foot Elevated Split Squat

Rest 45secs

12 P/S Single Leg Glute Bridge

Metcon

12 AMRAP

60 Jumping jacks

40 Airsquats

30 Kick sits

20 burpees (or kb/DB squat cleans)Stretch 

Tuesday

Tuesdays online session will need a chair/couch or low surface to perform Bench dips. Then most of our session can be completed with a little open space. Remember to book your class for the online live video session. Our park is a long bodyweight interval style workout with max rep stations within 1min windows. Garunteed to get the heart rate up, be prepared to spend time on the ground. A towel may come in handy.

Warm-up
3 Rounds

3 Shoulder CARS P/S

5 Twisting Bear P/S

5 Down-dog Dive-bomber Push-up

Strength Circuit
4 rounds

 Max Tempo Push Up

Tempo: 3-0-X-1

(3 sec down, up fast, 1 sec pause at top then repeat)

 

10 S-waves

Slow and Controlled

Rest 45 secs

Once completed 4 rounds above move to below

3 Rounds

Max Bench Dip

30-40 sec Plank

Rest 45 secs

Metcon
For Time

40-30-20-10

Mountain climber

Situp 

 

RX+ 50-40-30-20-10

Mobility

Wednesday

This session we have a glute and hamstring focused strength circuit then into a 20min metcon. Our metcon is an interval based piece with a 30 sec work window followed by 30 sec Rest. We need a bit of open space and a non slippery surface. We will be performing some new movements so please listen to the coach on performance tips for these. If you are completing these without the use of our live classes a quick google search can help or please send a message to your coach.

Warm up
3 rounds

6 Kang squats

6 Curtsey lunges

20 Controlled glute bridge march

10 Hollow Rocks

Strength circuit 
3 rounds

 6 p/s Drinking bird to curtsey lunge

-1 drinking bird + 1 curtsey lunge on same leg = 1 rep

Into

8 Glute bridge hamstring walkouts 

(4 moving left first 4 moving right first)

rest 45secs

Metcon
4 Rounds on first movement then move to next
(16mins) 30 sec's Work 30 secs Rest

 

1) 8 Jumping squats + Max Burpees

2) 10 Jumping lunges + Max Plank Jacks

3) 12 Skater Jumps + Max inch worms (start finish standing)

4) 6 Curtsey lunges + Max Plank taps (mix hands, shoulder, hips, knees, toes)

 

Thursday

Thursdays Program we will need a wall we are comfortable to do handstands on. Some open floor space, two chairs for a l-sit progression or we can scale back to using the floor. Our focus is developing strength in a handstand progression with a core finisher. Followed by a longer duration stretch session.

Warm up
2 rounds

5 Shoulder CARS

30s Wrist CARS P/S

30s Hollow Hold

1 Wall walk to 5 sec HS hold

Handstand Circuit
3 Complete Rounds

Every 90 seconds

1) 30secs Max pike push ups or strict/kipping HSPU

2) 30 second Wall Facing Shoulder Taps or HS Hold

3) Max L-sit (two chairs or hold in high v-up pike position)

Core finisher
2 Rounds

10 Side plank Pulse

10 Side plank rainbow maker

 (in side plank, free hand behind head, rotate body to bring elbow to touch wrist on floor then open back up)

Left side then right side, then rest 30-40 seconds

Mobility

Friday

Friday sessions equipment requirements are open floor space and a chair/couch/bench. You may also like to use some home equipment KB/DB or Barbell if you have the space. Alternatively load up a BackPack with a couple jugs of water or books anything to increase load.

Warm Up

3 rounds

10 P/S Single Leg Glute Bridge

5 P/S Deep Squat Rotations 

10 90/90 Hip Pivots

Strength Circuit 

3 Rounds

10 P/s Tempo Split Squat (2-0-2-0)

10 Single Leg Hip Thrust (foot elevated on bench/chair/couch)

*complete all reps on one leg then the next leg, Use KB or DB on split squat to add load in a goblet position, Can use loaded back pack.

Metcon

For Time

5 rounds (Cap 15mins)

 

20 Back pack squats Or Kb/ DB Goblets

12 lateral Burpees over Back Pack/KB/DB

 

Finisher

3x 15-20 Bent over row with kb/DB/Back Pack

*too light complete 3 sets 15-20 Bicep Curls

Mobility

Saturday

Saturdays session will be a longer conditioning session with a choose your own rep range scenario. Push the burn factor by choosing the higher rep range or keep it within a comfortable pace. If you have equipment and open space we have a loaded version of the workout.

Warm up

3 rounds

10 Leg Swing P/S

3 P/s lunge flow

10 Dead bugs

10 small hops

Metcon

30EMOM

1) 10-15 Push ups

2) 12-20 Skater jumps

3) 30 -50 DU's or 30 lateral line hops

4) 5-10 Hspu or pike push up

5)12-20 Explosive Step ups

6) Rest.

Loaded variation

1) 10-15 Push ups

2) 12-16 KB/DB Hang snatch

3) 30-50 Du’s

4) 5-10 Hspu or pike push up

5) 12-20 KB Swings

6) Rest

March 23 - 28

AT-HOME WORKOUTS

Monday

Brief

Please watch the following video for a Brief of today's workout: https://www.youtube.com/watch?v=DoQK1B3rGhg

Movement Demos for today's workout: https://www.youtube.com/watch?v=CxPNwss8Lc0

Warm Up

27 Point Squat - Video Attached: https://www.youtube.com/watch?v=6CpgZHDIZRc

Lower Body Strength 

B) Tempo Squats: 3-4x10
TEMPO: 3-3-3-0 – Building Positional Awareness
(3 down, 3 pause, 3s up controlled and no rest at the top)
*Rest 60s Between Sets *

C1) Single Leg Romanian Deadlift : 3-4x10 each side – Add weight if needed (Any random weighted object)

*Rest 30s Before C1)*

C2) Seated Pike Leg Lifts: 3-4x10-15
*Rest 60s and return to C2)*

Metcon (No Measure)

2 Rounds through:

5 min EMOM (40s AMRAP, 20s Rest)
AMRAP 10m Shuttle Sprints
or
15 Air Squats into AMRAP Jumping Squats

*Rest 2 mins once completed*

Then:

6 min EMOM (40s AMRAP, 20s Rest)
10 jumping lunges + 10 burpees

*Rest 2 mins and return to the top for the 2nd round if you have time*

Tuesday

Brief

Please watch the following video for a Brief of today's workout - https://youtu.be/rNNWPWbTDK8 (Please access the link from creature fitness.com.au/wod if you cannot click through)

Movement Demos for today's workout: https://youtu.be/CJlg_VgstQc (Please access the link from creature fitness.com.au/wod if you cannot click through)

Warm Up

Warm Up Video: https://www.youtube.com/watch?v=O9p-8zCM918 (Please access the link from creature fitness.com.au/wod if you cannot click through)

3 Rounds:
3 Shoulder CARS P/S
5 Twisting Bear P/S
5 Down-dog to Dive-bomber

Upper Body Strength 

A1) Tempo Push Up: 3-4 x AMRAP-2RIR (2 Reps In Reserve = 2 Reps shy of failure with good form)
Tempo: 3-0-3-0
(3 sec down, 0 pause at bottom, 3 sec up, 0 pause at top)

*Move Straight to A2)*

A2) Wall Angels: 3-4 x 6-8 reps
Slow and Controlled - keep the range as honest as possible

*Rest 60 seconds and return to A1)*

B1) Bench Dip 3-4 x AMRAP-2RIR

*Move Straight to B2)*

B2) Plank Shoulder Taps 3-4 x 20 reps

*Rest 60s and return to B2)*

Metcon (Time)

10 Rounds for time:
5 Pushups
10 Burpees
15 Air squatsCap: 15 Min

Wednesday

Brief

Please watch the following video for a Brief of today's workout - https://youtu.be/IQPR5e5vNec (Please access the link from creature fitness.com.au/wod if you cannot click through)

Movement Demos for today's workout: https://youtu.be/SyOq4rbUaek (Please access the link from creature fitness.com.au/wod if you cannot click through)

Warm Up

Warm Up Video: https://www.youtube.com/watch?v=l7nkQt-enIQ (Please access the link from creature fitness.com.au/wod if you cannot click through)

Prep:
Foam Roll Calf x90s P/S

Then
3 Rounds:
Knee To Wall Drill x 15 reps or Banded Ankle Distraction x60s P/S
Single Leg Pike Pulse x 15 reps P/S
Glute Clam x20 reps P/S

Single Leg Squat 

Pistol Progressions - Choose the option that best suits your ability level

Option 1:
Negative Step Down 3x5 w/ 5s Eccentric P/S

*Rest 30s Between sides and complete 3 sets*

or.

Option 2:
Heel Elevated Pistol Negative 3x5 w/ 5s Eccentric P/S, use 2 feet to stand up

*Rest 30s Between sides and complete 3 sets*

Pistol Practice 

Perform 20 Quality Reps Each Side

*Choose from lateral box or stair step down, or full pistols*

Metcon (AMRAP - Reps)

21 Min EMOM:
1: Burpee
2: Air Squat
3: Reverse Lunges
*30sec work, 30sec rest - alternating between 3 exercises*

Thursday

Brief

Please watch the following video for a Brief of today's workout - https://youtu.be/HMvZWclGO10 (Please access the link from creature fitness.com.au/wod if you cannot click through)

Movement Demos for today's workout: https://youtu.be/8rAZWvP-uUM (Please access the link from creature fitness.com.au/wod if you cannot click through)

Warm Up

Warm Up Video: https://www.youtube.com/watch?v=xHfQNOXgJs0 (Please access the link from creature fitness.com.au/wod if you cannot click through)

3 Rounds:
10 S-Waves
10 Wrist Rock Backs
30s Hollow Hold
30s Arch Hold

Handstand Circuit 

12 Min EMOM:
1: 10 -15 pike pushups or Kneeling Pushup
2: 30-45 second Wall facing Handstand Hold or Front Support
3: 30s Hollow Hold

Metcon (No Measure)

3 Rounds:
Hollow Hold – 10-15s
Rest 10s
Hollow Rock – 10 reps
Rest 10s
Seated Pike Leg Lifts – 10 reps
Rest 10s
Seated Pike Pike Hold –10-15s
Rest 10s
V-up snaps (tucked/bent knees) – 15 reps
Rest 10s
V-up snap hold (tucked/bent knees) – 10-15s

*Rest 2 mins between rounds*

Friday

Brief

Please watch the following video for a Brief of today's workout - https://youtu.be/ovqhq2aIjF4 (Please access the link from creature fitness.com.au/wod if you cannot click through)

Movement Demos for today's workout: https://youtu.be/S6NquLLp_Kk (Please access the link from creature fitness.com.au/wod if you cannot click through)

Warm Up

Warm Up Video: https://www.youtube.com/watch?v=TXG4wsmwnoI (Please access the link from creature fitness.com.au/wod if you cannot click through)

3 Rounds:
10m Bear Crawl
5 Deep Squat Rotations
10 90/90 Hip Pivots

Lower Body Strength 

B1) Rear Foot Elevated Split Squat: 3-4 x AMRAP-2RIR Each Side (2 Reps In Reserve = 2 Reps shy of failure with good form)
Place back foot on a chair

*Rest 30s Before B2)*

B2) Single Leg Glute Bridge 3-4x12 P/S

*Rest 60s and return to B1)*

C1: Cossack Squat: 3x8 P/S

*Rest 30s Before C2)*

C2) Single Leg Calf Raise 3x15 p/S

*Rest 30s Before C1*

Metcon (Time)

3 Rounds:
10 Strict Dip (Bench, Chair, Box)
20 Pushups
30 Shoulder Taps
1 min Wall-sit

Saturday

Brief

Please watch the following video for a Brief of today's workout - https://youtu.be/GvDyQKoZiyE (Please access the link from creature fitness.com.au/wod if you cannot click through)

Movement Demos for today's workout: https://youtu.be/OrD6J0rEKWs (Please access the link from creature fitness.com.au/wod if you cannot click through)

Warm Up

Warm Up Video: https://www.youtube.com/watch?v=le_zIOLqQvM (Please access the link from creature fitness.com.au/wod if you cannot click through)

3 Rounds:
10m Toe Calf Walk
10m Walking Lunge
10m Hamstring Sweep
10 Supine Twist

Metcon (Time)

Choose Option 1 or 2, or complete both.

Option 1:
25 to 45-minute Run @ easy pace (nose breathing)
*Take an opportunity for some easier aerobic work after the last two harder days. Focus on maintaining a good posture and arm swing as you run. Your aim is to do nose breathing only (in + out)*

or.

Option 2:
For Time:
100 Burpees
*EMOM perform 10 Walking Lunges*

Core Conditioning 

4 Rounds:
10s Hollow Hold
10s Bicycle Crunches
10s Hollow Hold
10s Russian Twist
Rest 30-45 seconds

HYBRID

Monday

Week 2 or 4. This cycle for leg strength we have pause back squats. Today we have 3 sets of 5 rep’s at 65% with a 3 second pause at the bottom of each repetition. It’s important that we maintain our midline position and tension. Pause squats can help reduce the impact through our knees and lower back by giving us more control and awareness throughout the movement. 

 

Warm up

 

2 rounds

4 squat to stand

4 each internal knee drops

4 squat + thoracic rotation

10 steps each way banded clam steps + 10 banded squats

 

Pause Back Squat

 

10@ empty barbell

8@ 30%

6@ 50%

 

3x5 reps Pause Back squat @65%

*3 sec pause at bottom position on all reps.

 

Conditioning

 

20AMRAP

6x 30sec work 30 sec Rest on each station before changing

1) Cal Row/Bike

Rest 1min

2) Single DB Devils Press 22.5/15

Rest 1 min

3) 12 Air squats + Max abmat sit ups

 

Gymnastic Extra

 

Ring Muscle up

ladder

1-2-3-4-5-6-5-4-3-2-1

*Rest as needed between

Repeat of ladder, attempt to get higher. spend longer resting before your failed set from last week.

come back down if failed before 6. If completed progress to 1-7-1

 

Strength & Hypertrophy Extra

 

3 sets Each

12 GHD Hip extension (with load if possible)

12/12 DB Rear foot elevated split squat

 

Engine

 

15-20mins Row/Ski/Bike

Recovery Nose Breathing only

Tuesday

Week 2 of 4. Today we have a mixture of push and pull strength combined with core and cardio.. Instead of our traditional strength and conditioning class structure, today we will blend the two with a continuous moving 30 min piece.  

Warm up

 

2 rounds

10 Pass throughs

4 thoracic bridge

5-10 push up with scap plus

5-10 Ring rows

10 Hollow rocks


METCON

5 Rounds For Quality and load

 

8 Bench Press

8/8 Single DB Clean & Strict press

4-8 Strict Pull up + 4-8 Sec top hold on last

16 KB Russian Twist

20/15 Cals

 

*aim for similar starting weight as last week

Cap 30mins

Gymnastic Extra

3 Rounds

40sec HS Hold

40sec Hollow Hold

40sec Active Hang in hollow

Strength & Hypertrophy

3 sets as super set

12-15 banded tricep push down

12 Supinated DB Bicep curl

(increase load and resistance from last week)

Engine

15AMRAP

Row 2km

SKi/bike for Cals in remaining time

Changing every min.


Wednesday

Week 2 of 4. The following cycle will see us working at percentages with the following deadlift complex. 5 reps with a reset at bottom then rest 6-10secs. 5 reps floating 2inch above floor at the bottom of the rep then rest  6-10 secs. 5 reps normal tempo TNG. This complex will allow us to build some positional awareness in the starting position and posterior strength. 

Warm up

 

2 rounds

10 Cals

10 Dead bugs

10 bird dog

10/10 SL Hip lift

10 Plate good morning


Deadlift

5.5.5 @empty barlbell

5.5.5 @ 30%

5.5.5 @ 40%

 

3x5.5.5 @55-60-65%

  • 5 reps with reset at bottom

  • 5 reps floating 2inch above floor

  • 5 reps normal tempo TNG

*set 1 at 55% set 2 at 60% set 3 at 65%

 

Cap 15mins

METCON

12AMRAP

 

10 Toes 2 Bar

16 SA DB Hang Cleans 15/22.5

60 DU's

Gymnastic Extra

Accumulate

2mins

L-sit on parallettes

*Every rest 5 V-ups

Strength & Hypertrophy 

4 sets each

3-5 Nordic hinge with partner

12/12 SL KB Deadlift

Engine

3 Rounds

1km Run @7.5/10RPE

3AMRAP 10 KB Swing 10 Air squats 10 Sit ups

 

*Aim for same 1km Times while recovering in AMRAP

Thursday

Week 2 of 4. Today we will have a coach led breakdown of HS Walking. Followed by a 20minute active recovery EMOM. Choose the appropriate rep range and load to make sure this is “active recovery”.

Warm up

 

2 rounds

10 cal

10 Pass Through

10 S-waves

10 kip swing

1 Wall walk + 5 HS shrugs

 

10-15mins Coach led HS/HS walking practice

*RX + walking around rollers/over plates

 

 

METCON

 

20EMOM

 

1) 8-12 Cal Bike

2) 6 Box jump overs + 10 sit ups

3) 8-12 Cal Row

4) 6 Burpees + 6 Goblet Squats

5) 10sec Partner spot Free standing HS or wall

 

Recovery

 

20-30mins Stretching

Stretch all major muscle groups

Spend more time on your own specific restrictions.

Ask Coach

Friday

Week 2 of 4. During this cycle we will be working on different barbell movements under fatigue. With gymnastic or conditioning buy ins, into TNG style barbell cycling. The focus should be still on moving well. Also gaining experience of how different movements impact each other in the sport of fitness.

 

Warm up

 

Squat/Hip/Thoracic Flow

 

Activtion= Glute/Core

 

Coach lead empty barbell Skill Break down for complex

 

 

Cluster

 

Every 2mins for 12mins

5-15 Pull ups (kipping/butterfly)

3 Barbell Thruster

 

*Start at 50% climb each round.

 

 

METCON

 

For Time

3 Rounds

400m Run

20 DB OH Lunge 15/22.5

10 Lateral Burpee over DB

 

Cap 14mins

 

Gymnastic Extra

 

4 rounds

20m Seal walk

40sec Sorenson Hold

 

Strength & Hypertrophy 

 

3 set's as super set

12 Db Lateral Raise

10-15 Banded Pull apart

 

Engine

 

6EMOM

10/8 Cal bike sprint

Rest 4mins

5EMOM

12/10 Cal Row Sprint

Saturday

Today’s session is an individual endurance piece with set rest. With the barbell ground to overhead you may choose to challenge yourself by snatching this weight overhead or use a clean and jerk method. Rx+ option is to complete it at 60/40Kg 

 

Warm Up

 

2 rounds

200m run

10 Air squats

10 Kb Swings

10m P/s KB OH carry

 

 

Team WOD Flow & movement specific warm up with coach

 

Endurance

 

For time CAP 27mins

 

40 Wall Balls

15 Ground to over head (snatch or clean & jerk) 40/30

40 Cals Bike or Row or 600m Run

 

Rest 3mins

 

30 Cals Bike or Row or 400m Run

12 G2OH

30 Wall Balls

 

Rest 2 mins

 

20 Wall Balls

9 G2OH

20 Cals Bike row or 200m Run

 

Rest 1 min

 

10 Cals Bike Row or 100m Run

6 G2OH

10 Wall Balls

 

RX+ 60/40

Half starts on cals, half start wall balls with large class scenario.

 

WEIGHTLIFTING

Weightlifting 1

Warm up

 

Flow

Thoracic/hip rotat/squat

 

Activation

Glute/ shoulder/midline

 

Coach lead barbell skill break down

 

Weightlifting

 

Week 2

 

10 EMOM

2 Hang power snatch + 1 Hang Squat Snatch

 

with pause in catch position.

*start slightly heavier than last week. 65-70% and climb

 

*Coach led clean warm up

 

10EMOM

1 Hang Power Clean + 1 Hang Squat Clean + 1 Split jerk

Reset feet from power clean to Split jerk

*start at 65-70% and climb

Weightlifting 2

Warm Up

Flow

Thoracic/hip rotat/squat

 

Activation

Glute/ shoulder/midline

 

Coach lead barbell skill break down

Weightlifting

Week 2

 

We will continue to address heavier single's on Saturdays over this cycle. With positional work as primer's. Eventually increasing rest periods on heavy singles at end to allow us to increase %.

 

5EMOM

1 Power Snatch + 2 Snatch balance

5EMOM

2 Hang squat snatch

6EMOM

1 Squat snatch

 

*Coach led clean warm up

 

5EMOM

2 Power Clean + 1 Split jerk

5EMOM

2 Hang Squat Clean + 1 Split Jerk

6EMOM

1 Clean & Jerk