February 1, 2015No Comments

Workouts 2nd Feb – 7th Feb

Over the next 6 weeks we will be focusing more on one of the BIG Compound Lifts – THE DEADLIFT. This will be in conjunction with introducing a Fat Loss or Performance day every Wednesday. Each of you will prioritize whether Fat Loss or Performance Gains are your number one goal and will follow varied programmes accordingly for that day.

 

We would also highly encourage you to do the following in order to track your progress regardless of your goal. 1. Take a picture from a few angles, 2. Come in a few mins early and let us take a few girth measurements along with weight and finally, 3. Keep a food diary for 3 days so we can offer nutritional guidance in order to maximize your training efforts.

 

“Stronger people are harder to kill”

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary Exercises: Make sure and start getting strict on your mobility/flexibility work. This involves coming only 5-10 minutes before a class and getting your prescribed work done. In order for you to progress you need to have the necessary mobility to get into more demanding positions which will ensure your constant physical evolution.

 

Mon

S&C

A1 Conventional Deadlift 4 x 3

A2 KB Clean & Press 4 x 6

Core:

B1 Weighted Plank 3 x 30-45s

B2 Partner Wipers 3 x 8 r/l

B3 SL Glute Bridge 3 x 8 r/l

 

Cond:

20/30 Wallballs

4Rounds:

15 Kb Swing

5/8 Box Jumps

5 Chins/8 Rows

20/30 Wallballs

 

 

Tuesday

S&C

A1 Strict OH Press 4 x 5

A2 Plate Around the worlds 4 x 10 r/l

A3 BB Bent Over Row 4 x 8

B1 BB Reverse Lunge 1min on/off

 

Cond: 4 Rounds

Max effort Unbroken KB Thrusters – 1min

Max effort Unbroken Hanging Knee raises – 1min

- rest for remaining time left in minute

 

 

 

Wed

S&C – Fat Loss                                                                                                   S&C - Weightlifting

A1 Back Squat 4 x 5/10

A2 Box jumps 4 x 10

A3 (Hindu/Banded/Weighted) Pushups 4 x 10

B1 RDL 3 x 6

B2 V Sits 3 x 12

 

Cond: Tabata 3 mins each:

Pushups + Ring Rows

Jump lunges + Squats

Knee to elbow crunch + Russian Twists

 

Thursday

S&C

A1 Pullups 4 x 4

A2 KB Pullovers 4 x 8

A3 Kneeling KB OH Press 4 x 8

B1 KB Step-ups 3 x 6 r/l

C1 Isometric Chin Hold 1 x max

 

Circuit: 40s/20s

Ropes

Ring mountain Climbers

Skipping

Jump Lunges

Ring Rows

Ring Pushups

 

Fri

S&C

A1 Sumo Deadlift 4 x 4

A2 SA Ring Row 4 x 8

A3 Childs Pose 4 x 15 s each direction

Core:

B1 Turkish get Ups – 10mins to get a 3RM

 

Cond: 3 Rounds – start every round with 50/100 skips

5 Burpees

10 Wallballs

20 Pushups

30 Sit Ups

 

January 26, 2015No Comments

Workouts 26th Jan – 31st Jan

Over the next 6 weeks we will be focusing more on one of the BIG Compound Lifts – THE DEADLIFT. This will be in conjunction with introducing a Fat Loss or Performance day every Wednesday. Each of you will prioritize whether Fat Loss or Performance Gains are your number one goal and will follow varied programmes accordingly for that day.

 

We would also highly encourage you to do the following in order to track your progress regardless of your goal. 1. Take a picture from a few angles, 2. Come in a few mins early and let us take a few girth measurements along with weight and finally, 3. Keep a food diary for 3 days so we can offer nutritional guidance in order to maximize your training efforts.

 

Stronger people are harder to kill

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary Exercises: Make sure and start getting strict on your mobility/flexibility work. This involves coming only 5-10 minutes before a class and getting your prescribed work done. In order for you to progress you need to have the necessary mobility to get into more demanding positions which will ensure your constant physical evolution.

 

Mon

S&C

A1 Conventional Deadlift 4 x 4

A2 KB Snatch 4 x 6

Core:

B1 Partner Banded Side Plank Holds 3 x 20-30s

B2 Partner Leg Throws 3 x 8

B3 SL RDL 3 x 8

 

Cond:In teams of 2, complete as many rounds as possible in 10 minutes of:
Skip 50
Weighted Lunges x 20

Push-Ups x 15 reps
Box Jumps x 15 reps
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on the next station until your team member has completed their station and are ready to move one.

 

 

Tuesday

S&C

A1 Strict OH Press 4 x 5

A2 Ring Dips 4 x 8

A3 BO reverse fly 4 x 8

B1 BB Reverse Lunge 1min on/off

 

Cond: 2 min rounds

8 pushups

8 Wallballs

8 Box jumps

Increase reps by 2 per round until you can’t finish in the 2 min time period

Wed

S&C – Fat Loss                                      S&C - Weightlifting

A1 Back Squat 4 x 10                                 A1 Snatch/Clean

A2 SA Row 4 x 10                                       B1 Front Squat 4 x 2

A3 Sit-Ups 4 x 15                                        B2 Weighted Squat Jumps 4 x 3

B1 RDL 3 x 6

B2 BB Rollouts 3 x 8

 

Cond:

150/100 Skip buy in

KB Man Makers 4/3/2/1

Jump Lunges 14/16/18/20

6/8 length bear crawl buy out

 

Thursday

S&C

A1 Pullups 4 x 5

A2 BB Upright Row + Push Press 4 x 8+8

B1 KB Step-ups 3 x 6 r/l

C1 Side Plank & press 2 x 8 r/l

 

Circuit: 40s/20s

Ropes

Weighted Step Ups

Inch worm

Jump Lunges

Ring Rows

Ring Plank

 

Fri

S&C

A1 Sumo Deadlift 4 x 5

A2 Negative Chins 4 x 6 – 5s lowers

A3 Seated Thoracic rotations 4 x 6 r/l

Core:

B1 Farmers Carries 3 x 2 lengths

B2 Pushup/Kneeling Birdog 3 x 20-30s

 

Cond:

30 KB Swing

30 Plate GTOH

10 Jump Squats

25 KB Swing

25 Plate GTOH

15 Jump Squats

20 KB Swing

20 Plate GTOH

20 Jump Squats

 

Sat

S&C

Missed Lift

Conditioning

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

January 18, 2015No Comments

Workouts 19th Jan – 24th Jan

Over the next 6 weeks we will be focusing more on one of the BIG Compound Lifts – THE DEADLIFT. This will be in conjunction with introducing a Fat Loss or Performance day every Wednesday. Each of you will prioritize whether Fat Loss or Performance Gains are your number one goal and will follow varied programmes accordingly for that day.

 

We would also highly encourage you to do the following in order to track your progress regardless of your goal. 1. Take a picture from a few angles, 2. Come in a few mins early and let us take a few girth measurements along with weight and finally, 3. Keep a food diary for 3 days so we can offer nutritional guidance in order to maximize your training efforts.

 

“Stronger people are harder to kill”

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary Exercises: Make sure and start getting strict on your mobility/flexibility work. This involves coming only 5-10 minutes before a class and getting your prescribed work done. In order for you to progress you need to have the necessary mobility to get into more demanding positions which will ensure your constant physical evolution.

 

Mon

S&C

A1 Conventional Deadlift 4 x 5

A2 Clean + Press 4 x 6 r/l

Core:

B1 Straight leg raises 3 x 10

B2 Alternating Birddog 3 x 8 r/l

B3 Half kneeling chop 3 x 8 r/l

 

Cond:

8-10 AMRAP

15 KB Swings

1 Bear Crawl

15 Ring Rows/5 Chins

1 bear crawl

15 Weighted Russian Twists

1 bear crawl

 

Tuesday

S&C

A1 Strict OH Press 4 x 6

A2 S/A Ball push ups 4 x 6 r/l

A3 Ring reverse flys 4 x 10

B1 BB Reverse Lunge 1min on/off

 

Cond:

10 EMOTM

Burpee Wall balls – even for 40s

Knee to elbow Crunch – odd for 40s

 

 

Wed

S&C – Fat Loss                                                                                                   S&C - Performance

A1 Back Squat 4 x 10                                                                                       A1 Weightlifting

A2 PuPus 4 x 8                                                                                                B1 Front Squat 4 x 2

A3 Weighted twist 4 x 12                                                                               B2 Weighted Squat Jumps 4 x 3

B1 RDL 3 x 6

B2 Plank complex 4 x 20

 

Cond:

8 to 1

KB Thruster

Bar Over Burpees

Spiderman Planks

 

 

 

Thursday

S&C

A1 Pullups 4 x 6

A2 Partner plank pulls 4 x 8 r/l

A3 Plate front raise 4 x10

B1 KB Step-ups 3 x 6 r/l

C1 V-sit hold 2 x 30/45s

 

Circuit:

Ladder walk w/ press

Burpee long jump

Rollouts

KB Swing

Ropes

Seated sled pull

 

Fri

S&C

A1 Sumo Deadlift 4 x 5

A2 Ring push-up + Jacknife 4 x 10

A3 Wall slides 4 x 10

Core:

B1 Limited range wrestlers twist 3 x 6 r/l

B2 Feet elevated plank 3 x 45 s

 

Cond:

8AMRAP

5 Hanging Knee Raises/Straight Leg Raises

5 Pushups

10 Box Jumps

40 Skips

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

January 11, 2015No Comments

Workouts Mon 12th Jan – Sat 17th Jan

Over the next 6 weeks we will be focusing more on one of the BIG Compound Lifts – THE DEADLIFT. This will be in conjunction with introducing a Fat Loss or Performance day every Wednesday. Each of you will prioritize whether Fat Loss or Performance Gains are your number one goal and will follow varied programmes accordingly for that day.

 

We would also highly encourage you to do the following in order to track your progress regardless of your goal. 1. Take a picture from a few angles, 2. Come in a few mins early and let us take a few girth measurements along with weight and finally, 3. Keep a food diary for 3 days so we can offer nutritional guidance in order to maximize your training efforts.

 

Stronger people are harder to kill

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary Exercises: Make sure and start getting strict on your mobility/flexibility work. This involves coming only 5-10 minutes before a class and getting your prescribed work done. In order for you to progress you need to have the necessary mobility to get into more demanding positions which will ensure your constant physical evolution.

 

Mon

S&C

A1 Conventional Deadlift 4 x 6

A2 KB Snatch 4 x 6

Core:

B1 Tempo Knee raises 3 x 6

B2 Reverse Hypers 3 x 12

B3 Plank Rotation 3 x 8 r/l

Cond:

Partner Workout – 2/3 Rounds: Only progress onto next station once the team member in front of you has moved on.

10 Burpees
15 Kettlebell Swings

20 Jacknifes
25 Squats

 

 

Tuesday

S&C

A1 Strict OH Press 4 x 6

A2 Ring Fly 4 x 8

A3 KB Pulls 4 x 8 r/l

B1 BB Reverse Lunge 1min on/off

Cond:

8 AMRAP

8 BB Push Press

8 Squats

8 Jump Squats

8 Sit Ups

 

 

 

Wed

S&C – Fat Loss S&C - Performance

A1 Back Squat 4 x 10                                                                  A1 Weightlifting

A2 Ring Dip/Ring Pushup 4 x 10                                          B1 Front Squat 4 x 2

A3 Plate BO Row 4 x 15                                                            B2 Weighted Squat Jumps 4 x 3

B1 RDL 3 x 6

B2 Ring Mountain Climbers 3 x 20

Cond:

2mins Max Effort Box Jumps (No one on full height box)

1min Rest

2 mins Max Effort Lunges

1min Rest

2 mins KB Thrusters

1 min Rest

 

 

Thursday

S&C

A1 Pullups 4 x 6

A2 Ring Rollouts 4 x 8

A3 Half Kneeling SA KB Press 4 x 8

B1 KB Step Ups 3 x 6

C1 Max Effort Side Plank 1 x r/l

Circuit:

Ladder walk

Box Jumps

Ring Jacknifes

Wallballs

Russian Twist & Press

Squat Jumps

 

 

Fri

S&C

A1 Sumo Deadlift 4 x 6

A2 KB Fly 4 x 8

A3 Couch Stretch/Hamstring Stretch

Core:

B1 SA OH Carry 3 x 1 length r/l

B2 Plate Around the Worlds 3 x 6 r/l

Cond: 5 rounds

In 60s complete 6/10 burpees and then finish out remaining time in either Chins/Ring Rows

Rest 60s between sets

 

 

 

 

 

 

 

January 4, 2015No Comments

Workouts Mon 5th Jan – Sat 10th Jan

Over the next 6 weeks we will be focusing more on one of the BIG Compound Lifts – THE DEADLIFT. This will be in conjunction with introducing a Fat Loss or Performance day every Wednesday. Each of you will prioritize whether Fat Loss or Performance Gains are your number one goal and will follow varied programmes accordingly for that day.

We would also highly encourage you to do the following in order to track your progress regardless of your goal. 1. Take a picture from a few angles, 2. Come in a few mins early and let us take a few girth measurements along with weight and finally, 3. Keep a food diary for 3 days so we can offer nutritional guidance in order to maximize your training efforts.

 

“Stronger people are harder to kill”

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary Exercises: Make sure and start getting strict on your mobility/flexibility work. This involves coming only 5-10 minutes before a class and getting your prescribed work done. In order for you to progress you need to have the necessary mobility to get into more demanding positions which will ensure your constant physical evolution.

 

Mon

S&C

A1 Conventional Deadlift 4 x 8

A2 KB Clean & Press 4 x 6 r/l

Core:

B1 hanging Knee Raises 3 x 10

B2 Glute Bridge 3 x 10

B3 Side Plank Crunch 3 x 10r/l

Cond:

100 Partner Burpee Wallballs

+ 1 length bear crawl after every time you break

 

 

Tuesday

S&C

A1 Strict OH Press 4 x 8

A2 Lateral raises 4 x 8

A3 SA KB Bent Over Row 4 x 8r/l

B1 BB Reverse Lunge 1min on/off x 3

C1 Farmers Hold 1 x max

Cond:

2 x 3min AMRAP

5 KB Thrusters

5 Burpee Long Jumps

90s skip between rounds

 

Wed

S&C – Fat Loss                                                                                                   S&C - Performance

A1 Back Squat 4 x 10                                                                                       A1 Cleans 5 x 5

A2 Push up 4 x 10                                                                                             B1 Front Squat 4 x 2

A3 Chin / Row 4 x 10                                                                                       B2 Weighted Squat Jumps 4 x 3

B1 RDL 3 x 6

B2 Ring Jacknife 3 x 12

Cond:

BB Complex – 4 Rounds

6 BO Rows

1 Hang Clean

6 Push Press

6 Squat Jumps

10 Situps

 

Thursday

S&C

A1 Pullups 4 x 8

A2 KB Pullovers 4 x 10

A3 KB Push Press 4 x 8

B1 KB Step Ups 3 x 6 r/l

C1 Ring Dip Hold 2 x max

Cond: Circuit 40s/20s

Ropes

Ring Plank

KB Pulls

Ball Pick and toss

Ring Mountain Climbers

Jump Lunges

 

Fri

S&C

A1 Sumo Deadlift 4 x 8

A2 SA Chest press 4 x 8r/l

A3 Groin Stretch 4 x 30s r/l

Core:

B1 SA Sit Ups 3 x 8 r/l

B2 Wrestlers Twists 3 x 6 r/l

Cond:

KB Swing 15/12/9/6/3

Elbows to Hands 15/12/9/6/3

Skip 50/50/50/50/50

December 15, 2014No Comments

Workouts Dec 15th – 20th

Monday

S&C

 

A1 Deadlift 4 x 8

A2 Ring dips/Push-ups 4 x 10

A2 Band pullaparts 4 x 12

 

B S/A KB Thrusters 3 x 10 r/l

 

Cond:

2 min rounds x 4

4 box jumps

6 KB Thrusters

8 Hanging knee raises

Skip remainder

 

Tuesday

S&C

 

A1 Front squat 4 x 8

A2 S/A KB Rows 4 x 10

 

B BB lunges 1 min on/1 min off x 4

 

C Weighted V-sits 3 x 15

 

Cond:

3 rounds

10 Burpee wallballs (1+3)

20 KB swings

 

Wednesday

S&C

 

A1 Push press 4 x 8

A2 Box jumps 4 x 4

A3 Jacknife 4 x 10

 

B1 KB Get ups 3 x 6r/l

B2 Ring row 3 x 10

 

Cond:

Ring rows 20-15-10

Jump lunges 40-30-20

 

10 burpee box jumps before last round

 

Thursday

S&C

 

A1 Pull-ups 4 x 8

A2 Eccentric KB Push ups 4 x 10

A3 S/A weighted sit-up 4 x 8 r/l

 

B1 RDL 3 x 8

B2 Wallballs 3 x 5

 

Cond:

BB complex:

3 RDL

3 BO Row

1 hang clean

3 Push press

3 Back squat

 

Friday

S&C

 

A1 Reverse lunge + press 4 x 6 r/l

A2 Landmine 4 x 12

A3 Glute bridge 4 x 10

 

B1 Curls 3 x 10

B2 Skull crushers 3 x 10

 

Cond:

KB Swing 20

Plate walking lunges 3 lengths

Push up 20

KB swing 15

Plate lunges 2 lengths

Push up 15

KB Swing 10

Plate lunges 1 length

push up 10

December 8, 2014No Comments

Workouts Dec 8th – 13th

Over the next 6 weeks we will be focusing more on upper body push and pulling strength. This will be in conjunction with introducing more powerful movements including the hang clean and split jerk. We will continue to work on our squat, introducing the front squat, as well as maintenance of single leg strength.

 

“Stronger people are harder to kill”

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary: 30 reps of the chosen exercise per session, before, during or after

 

Mon – Good mornings

Tues – Leg Lowers

Wed – Bird dogs

Thurs – Glute bridges

Fri – Back Raises

 

Mobs:

Lat stretch – banded stretch, lx ball on side of armpit

Ask how to perform

 

Strength and stability:

If you haven’t a strict pullup yet, try to accumulate at least 20 ring rows/banded pull-ups.

If you haven’t a strict pushup yet, try to accumulate at least 20 box pushups per session.

 

Mon

S&C

A1 Pull-ups 4 x 8

A2 Alternating Standing S/A Press 4 x 8 r/l

A3 KB Good Morning 4 x 12

B1 Bear Complex 4 x 3 (Increase weight from last week)

 

Cond:

Ascending Descending ladder with skip buy in and out

75/150 skips

Box Jump 2-4-6-8-10

PuPus 10-8-6-4-2

75/150 Skips

 

Tuesday

S&C

A1 Squat 4 x 4

A2 Russian Twist Throws 4 x 10 r/l

B1 Back squat 20RM

C1 SA Ball Pushup 3 x 8 r/l

C2 Upright Row (Clean Grip) 3 x 10

 

Cond:

Tabata 3 mins each:

Ropes

Jump lunges + Squats

Knee to elbow crunch + plank

 

Wed

S&C

A1 Strict Press 4 x 6

A2 Bent Over BB Row 4 x 8

B1 Hip thrust 4 x 5

B2 Box Jump 4 x 2

 

Cond:

5 Rounds:

5 Push press

10 Step Ups

20 Russian Twists

 

Thursday

S&C

A1 OH Lunge 4 x 6

A2 Ring rollout 4 x 8

B1 KB Man Makers 4 x 3

C1 Hang Clean 5 x 5

 

Cond:

Bar Over Burpees 10-8-6-4-2

Bar Pushups 10-8-6-4-2

Sit Ups 10-8-6-4-2

 

Friday

S&C

A1 Chins 4 x 5

A2 Split Stance jammer Press 4 x 8 r/l

A3 KB RDL 4 x 8

B1 Back Squat 3 x 10

 

Cond:

30 Wallballs

4Rounds:

15 Kb Swing

10 Pushup

5 Chins/8 Rows

30 Wallballs

 

Sat

S&C

Missed Lift Technique work

 

 

 

 

 

 

 

November 29, 2014No Comments

Workouts 1st – 6th Dec

Over the next 6 weeks we will be focusing more on upper body push and pulling strength. This will be in conjunction with introducing more powerful movements including the hang clean and split jerk. We will continue to work on our squat, introducing the front squat, as well as maintenance of single leg strength.

 

“Stronger people are harder to kill”

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary: 30 reps of the chosen exercise per session, before, during or after

 

Mon – Good mornings

Tues – Leg Lowers

Wed – Bird dogs

Thurs – Glute bridges

Fri – Back Raises

 

Mobs:

Lat stretch – banded stretch, lx ball on side of armpit

Ask how to perform

 

Strength and stability:

If you haven’t a strict pullup yet, try to accumulate at least 20 ring rows/banded pull-ups.

If you haven’t a strict pushup yet, try to accumulate at least 20 box pushups per session.

 

Monday

 

A1. Pull-ups 4 x 8

A2. KB Chest Flys 4 x 8

A3. Rev Hypers 4 x 12

 

B1. Bear Complex 4 x 3

 

Cond:

Partner workout – every min everyone has to do one burpee

 

25 Bear Crawls

75 Ring Rows/30 Pullups

100 Squats

 

Tuesday

 

A1. Squat 4 x 4

A2. Partner Ball Sit-ups 4 x 10

 

B1. BS 20RM

 

C1. SA Bent over row 3 x 8

C2. Dip/Ring Push-up 3 x 8

 

Cond: 90s rounds

8/12 Spiderman Planks

8/12 Wallballs

Increase reps by 2 per round until you can’t finish in the 90s time period

 

Wednesday

 

A1. Strict Press 4 x 6

A2. Ring Rollout 4 x 8

 

B1. 2 rounds:

20/30s Chin hold

20/30s Dip hold

20/30s superman hold

 

C1. Hip Thrust 3 x 6

C2. Box Jump 3 x 3

 

Cond: 4 Rounds

5 Box Over Burpees

10 KB Thrusters

20 KB Swings

 

 

Thursday

 

A1. BB Step-ups 4 x 6

A2. Hanging knee raises 4 x 10

 

B1. KB Man makers 3 x 5

 

C1. Hang clean 5 x 5

 

Cond:

10 Minute AMRAP:
40 Walking Lunges
20 Skips
10 Push-ups
5 Chins / 10 Ring Rows

 

Friday

 

A1. Chins 4 x 5

A2. Lat Raises 4 x 12

A3. Fire hydrants 4 x 12 r/l

 

B1. BS 3 x 10

 

Cond:

Ropes

Ladder Walk

Goblet Squat

Sit Ups

KB Push Pulls

Ring Plank

 

 

November 24, 2014No Comments

Workouts 24th – 29th Nov

Over the next 6 weeks we will be focusing more on upper body push and pulling strength. This will be in conjunction with introducing more powerful movements including the hang clean and split jerk. We will continue to work on our squat, introducing the front squat, as well as maintenance of single leg strength.

 

“Stronger people are harder to kill”

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary: 30 reps of the chosen exercise per session, before, during or after

 

Mon – Good mornings

Tues – Leg Lowers

Wed – Bird dogs

Thurs – Glute bridges

Fri – Back Raises

 

Mobs:

Lat stretch – banded stretch, lx ball on side of armpit

Ask how to perform

 

Strength and stability:

If you haven’t a strict pullup yet, try to accumulate at least 20 ring rows/banded pull-ups.

If you haven’t a strict pushup yet, try to accumulate at least 20 box pushups per session.

 

Mon

S&C

A1 Pullups 4 x 8

A2 (Weighted) Pushups 4 x 8 or max

A3 S/L Glute Bridge 4 x 10 r/l

B1 BEAR Complex 4 x 3

 

Cond:

Tabata Burpee

+

Core circuit - 3 Rounds:

5 SA Sit r/l

10 Russian Twists

20 KB Swings

 

Tuesday

S&C

A1 Back Squat 4 x 4

A2 Plate Around the Worlds 4 x 6 r/l

B1 Back Squat 20 rep max

C1 Seated KB OH Press 3 x 10

C2 KB Pullover 3 x 12

 

Cond:

KB Complex: Single arm

2 Rounds:

5 swings right

5 Push Press right

5 Front squat right

5 swings left

5 Push Press left

5 Front squat left

+ 20 Box Jump after round 2

+2Rounds again

 

Wed

S&C

A1 Push Press 4 x 6

A2 Bent Over Reverse Fly 4 x 8

A3 Band Pullaparts 4 x 12

B1 BB Hip Thrusts 3 x 10

B2 Box Jump 3 x 3

 

Cond: 5 Rounds

10 Goblet Squat

10 Push Up

5 Pullup/chins or 8 ring rows

+

100/80/60/40/20 Skips

 

Thursday

S&C

A1 Jammer Reverse Lunge and Press 4 x 6 r/l

A2 Landmine 4 x 16

B1 2min Plank (Weighted if possible)

B2 90s Glute Bridge

C1 Hang Clean

 

Cond: 3 Rounds 40s on/20s off

Ropes

Ring Plank

Jump Lunge

 

Friday

S&C

A1 Chins 4 x 5

A2 Inchworm with Pressup 4 x half length

A3 SA Farmers hold 4 x 30s r/l

B1 Back Squat 3 x 10

 

Cond: Ascending ladder – 8mins

Hand release Pushups

Wallballs

Hanging Knee Raises

 

 

November 16, 2014No Comments

Workouts 17th – 22nd Nov

Over the next 6 weeks we will be focusing more on upper body push and pulling strength. This will be in conjunction with introducing more powerful movements including the hang clean and split jerk. We will continue to work on our squat, introducing the front squat, as well as maintenance of single leg strength.

 

“Stronger people are harder to kill”

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary: 30 reps of the chosen exercise per session, before, during or after

 

Mon – Good mornings

Tues – Leg Lowers

Wed – Bird dogs

Thurs – Glute bridges

Fri – Back Raises

 

Mobs:

Lat stretch – banded stretch, lx ball on side of armpit

Ask how to perform

 

Strength and stability:

If you haven’t a strict pullup yet, try to accumulate at least 20 ring rows/banded pull-ups.

If you haven’t a strict pushup yet, try to accumulate at least 20 box pushups per session.

 

Mon

S&C

A1 Pullups 4 x 8

A2 KB Chest press 4 x 10

A3 SL Deadlift 4 x 8 r/l

B1 Mid Thigh Hang Clean 5 x 5

 

Cond:

15 Pullups/30 Ring Rows

5Rounds: 5 Pushups

10 KB Swings

15 Pullups/30 Ring Rows

 

Tuesday

S&C

A1 Back Squat 4 x 4

A2 Rotating Plank 4 x 10 r/l

B1 Back Squat 20 rep max

C1 Kneeling SA OH Press 3 x 8r/l

C2 Bent Over SA Row 3 x 8 r/l

 

Cond: Partner Workout

100/150 Wall balls

- Partner bar hang while other partner works.

- Only do wallballs while other person hangs.

- Every break in wallballs or bar hang = 1 burpee.

Wednesday

S&C

A1 Push Press 4 x 6

A2 Overhand Grip Ring Row 4 x 10

A3 Partner Band Rows 4 x 8 r/l

B1 Hip Thrusts 3 x 10

B2 Box Jump 3RM

 

Cond: 3 Rounds. 50s on/10s off, 45s on/15s off, 40s on/20s off

Ropes

Box Jumps

Weighted Crunch

 

Thursday

S&C

A1 OH KB Walking Lunge 4 x 12

A2 Twist & Press 4 x 8

A3 Alternating Ball Pressup 4 x 6

B1 Mid Thigh Hang Clean 5 x 5

 

Cond:

30 Wallballs

20 Spiderman Plank

10 Burpee Squat Jumps

5 Chins

10 Burpee Squat Jumps

20 Spiderman Planks

30 Wallballs

 

Friday

S&C

A1 Chins 4 x 5

A2 Resisted Bear Crawl 4 x 2 lengths

A3 Side Plank Crunch 4 x 10

B1 Back Squat 3 x 10

 

Cond:

Tabata Mountain Climbers + Box Jumps

+

4min Core AMRAP

5 Hanging Knee Raises

10 Knee to Elbow Crunches

10 Glute Bridges

 

Saturday

S&C

Missed Lift/Technique Work