July 3rd

[ Monday]

Warm Up/ Skills / Mobility

10 Min EMOM:

A) Row x 250 metres

B) 15 air squats

HIP flexor activation drills + Single leg hamstring work (3-5 mins)

 

Strength

A.   Back Squats

            Glute activation drills and bracing techniques, then warm up to 70% of 1RM

  Then 5 sets at 70% of:

-       2 x Pause squat (4 seconds) + 2 x regular reps with no pause

-       rest 60 seconds and superset with:

 B. Pull Ups + Push Ups

4 Strict Pull ups + 10 Push Ups

Repeat x 4 more sets 

 

Conditioning:                           

         Running Clock:

           

            Min 0-1: 15 Cal Row

            Min 1-2: 15 Box Jumps

            Min 2-4: 30 Cal Row          

            Min 4-6: 30 Box Jumps

            Min 6-9: 45 Cal Row

            Min 9-12: 45 Box Jumps

 

            Beginners try 12, 24, 36

 

 

       [Tuesday]

Warm Up/ Skills/ Mobility

 

-       3 min AMRAP of double unders (every break = 5 sit ups)

-       3 mins partner dart board game (1 person throws a dart, number indicates burpees)

-       3 mins core activation + mobility drills through upper throacic

 

Strength

A. Bodybuilding: Bench Press + Pull Ups

            After warming up and choosing a weight around 70% of 1RM

            Begin 10-1 Bench Press

            After each set, perform 8 Pull ups

            I.e. after the sets you would have done 55 bench press at the same weight and 80 pull ups.

Scale pull ups if needed.

B. 8 min Bodybuilding EMOM:

A) 3 x Wall climbs with 2 second pause

B) 12 x Weighted sit ups

 

Conditioning:

         4 RFT:

-       80 Double Unders/ 120 singles

-       40 Air squats

-       20KB swings

 

 [Wednesday]

Warm Up/ Skills/ Mobility

-       5 min AMRAP (70% intensity) of pull ups and push ups. Choose a number of pull ups per set, then double the number of push ups. Etc 3 pull ups + 6 push ups x 5 mins.

-       Partnered nose 2 wall adjustments and exits x 30 seconds per rep x 3-5 sets

-       Kettle swings x 10 reps + hollow body drills x 30 secs x 3 sets of each

 

Strength

A. Deadlifts (On the 2 minutes)

1 x 8

1 x 7

1 x 6

4 x 3 Building to heavy set of 3 with a re-set on each lift

 

Conditioning:                           

         21,15, 9

             - Thrusters (42/30)

            - Burpee Box Jump Overs 24”/20”

 

­

            Extra-  handstand walks + glute medius/ hip mobility

 

 

     [Thursday]

Warm Up/ Skills/ Mobility

H.O.R.S.E x 10 Minutes

Pick from these exercises and challenge your partner to a max reps comp each time. Who ever does the least amount of perfect reps, gets a letter each time. First to have H.O.R.S E loses.

-       Push ups, Handstand Push ups, Ring dips, Pull Ups, Air squats x 30 seconds, Burpees x 30seconds, max plank

-       Both go at the same time each time and move quickly between drills until someone wins.

 

Strength

Warm up drills and tekkers

 

            A. Take 10 Minutes to find 1 rep max clean and jerk

 

            B. 3 x 1 rep at 90% of today’s 1RM (rest as needed)

           C. New set every 2 ½  minutes

10 Ground to Overhead @ 60% of today’s 1-RM
8 Ground to Overhead @ 70%
6 Ground to Overhead @ 80%
8 Ground to Overhead @ 70%
10 Ground to Overhead @ 60%

Conditioning: For time                    

         3 Min AMRAP of wall balls

            1 min rest

            3 min AMRAP of HSPU (or holding a handstand)

 

     [Friday]

Warm Up/ Skills/ Mobility

 

-       min 1 and 4- Isometric chin up hold for 20-30 seconds

-       min 2 and 5- handstand walk 15-20 metres (hold for 30 seconds)

-       min 3 and 6- burpees x 12 reps

Strength

Front Squats

 

            1. 2 x 10 reps as warm up sets

            2. Take 10 Mins to build to 5 rep Max

            3. Once found 5RM complete EMOM:

            1 Rep, 2 reps, 3 reps, 4 reps

            Repeat again.

Conditioning:                           

        

            On a 30 min running clock, Complete as little change overs as possible and don’t miss any minutes:

(Advanced/ Beginners

-       12 Toes To bar / 9

-       12 Burpee Box Jumps/ 9

-       12 Pull ups / 9

-       20 push ups /15

-       20 air squats /15

-       20 Kb swing / 15

-       50 double unders/ 50 singles

-       16 sit ups

i.e. starting with T2B, maintain 12 reps per minute for as many minutes as possible. Once failed, move onto the next movement and try and maintain that number of reps until failure. Move down the list as needed until 30 minutes is up. The aim is to complete the least amount of movements possible. If you aren’t restricted for time. Go through each of these until failure.

 

[Saturday]

Warm Up/ Skills/ Mobility

 

-       3 min AMRAP of 10 x wall balls + 10 x air squats

-       3 mins glute activation + lat activation

-       1 round: Empty barbell warm up: 3 RDLs + 3 muscle clean + 3 power clean + 3 squat clean + 3 thruster

 

Strength

A. Overhead squats

2 x 10

2 x 7

2 x 4

2 x 2

 

B. Hang Power snatch x 1 + Hang Power snatch with OH squat complex

           

            10 minutes to find heaviest complex

 

Conditioning:                           

         1. 15 Minute Amrap

 

            1 lap around the building (200 metres)

            Then 15 wall balls or 15 push ups (alternating each lap)

 

            2. Modified “Josh”

            21, 15, 9 Over head squats (42/30)

 split with

            42, 30, 18 sit ups