Week 45

Monday 061117 - Endurance 

 

Focus - 

 

40 Min EMOM 

1 - Cal Row - M - 18/15/12 F - 14-12-10

2 - 30 DU's + 10 KB swings 

3 - Burpee Box Overs 12/10/8 

4 - Rest

 

 

Tuesday 071117 - Strength

 

Activation - 

 

5 Min Amrap 

TGU

1+1, 2+2,3+3 etc

 

Focus - 

 

Off Every 3 Mins x 6 

Strict Press at %'s below

Straight Into 

5-10 Pull Ups 

 

Bar Starts From The Floor

60%x3,

67.5%x3

72.5%x8x2

72.5%x8+

 

Conditioning -  

 

15 Min Amrap 

10 Press Ups 

16 Farmers KB Lunge 

36 Du's 

Every 3 Mins 5 Burpees 

 

 

Wednesday 081117 - Power 

 

Activation - 

 

Barbell Warm Up x 3 Add Load

5 Kang Squats 

5 Hang Power Cleans 

5 Jerks

 

Focus - 

 

8 Mins Max

Power Clean and Jerk 

 

Every 30 Seconds x 8 Mins 

2 Power Clean and Jerk 

Aim is Touch and Go 

 

Conditioning -  

 

Between 2 People 

 

Row 3km 

Only 250 at a time 

5 Thrusters at 40/25 after each row 

 

 

Thursday 091117 - Strength

 

Activation - 

 

3 Rounds 

10 Good Mornings 

5 Broad Jumps 

 

Focus - 

 

Every 2 Mins x 6

Deadlift at Below Reps and %

60%x3,

67.5%x3

72.5%x8x2

72.5%x8+

 

Rest 2 Mins 

 

10 Min EMOM 

1 - 6-8 Burpees Over The Bar

2 - 15 KB Swings 

 

Rest 5 Mins 

 

In Pairs 

9 Min Amrap 

50 Wall Balls 

50 Box Jumps 

 

 

Friday 101117 - Midline

 

Activation - 

 

3 Rounds 

10 Tempo Ring Row 3-0-3-0

2 Wall Climbs 

 

Focus - 

 

In 6 Mins

Find a Heavy TGU 

Rest 2 Mins 

5 Rounds

3 TGU @ 2 Loads below max 

30 Sec Wall Facing HS Hold 

Run 200m 

 

Conditioning -  

 

12 Min Amrap 

50ft OH Lunge 

or 

50ft OH Carry 

20 Hollow Rocks 

30 Sec High Ring Hold 

 

Week 44

Monday 301017

 

Activation - 

 

2 x

20 Kb swing 

50 ft Broad Jump 

 

Focus - 

 

Deadlift 

65%x4x8

65%x8+

 

Accessory - 

 

5 Hollow to Back Extension

 

Conditioning -  

 

12 Min Amrap In Pairs 

15-12-9

Cal Row 

KB Snatch 

Follow The leader

 

Optional Finisher - 

 

2 Min Glute Smash 

2 Min Banded Hamstring

 

 

Tuesday 311017

 

Activation - 

 

3 x 10/8/6 add load over sets

Power Clean 

Front Squat 

Push Press 

Thruster

 

Focus - 

 

In 10 Mins Build To 

Heavy Thruster

Bar Starts On The Floor 

 

Rest 2 Mins 

 

Emom 10 

1 - 9 Thrusters at 42.5/30

2 - 9 Pull Ups 

 

Conditioning -  

 

Run 

5x200m 

Rest 40 Seconds 

 

Optional Finisher - 

 

20 Thoracic Extensions 

2 Mins Lat Roll Each Side 

 

 

Wednesday 011017

 

Activation - 

 

2 x 

360 Box Handstand

2 TGU EA

 

Focus - 

 

Floor Press 

60%x3,67.5%x3

72.5%x3x7

72.5%x3+

 

Accessory - 

 

EMOM 10 

1 - 30 Sec HS Hold

2 - 10 -15 Hollow Rocks 

 

Conditioning -  

 

63-45-27

Double Unders 

21-15-9

Burpees

 

 

Thursday 021017

 

Focus - 

 

2 x 

 

Min 0-4

Run 400m 

Max Power Cleans @50/30

 

Min 5-9

Run 600m 

Max Wall Climbs

 

Min 10-14

Run 400m 

Max Front Squats @60/40

 

Min 15-19

Run 400m 

Max Box Jump Overs @24/20

 

 

Friday 031017 

 

Activation - 

 

3 x 

6 Kang Squats 

5 EL Single Leg Step Up 

5 Pull Ups 

 

Focus - 

 

Back Squat 

60%x3,67.5%x3

72.5%x3x7

72.5%x3+

 

Accessory - 

 

Your Number Kipping Pull Ups 

 

Conditioning -  

 

Friday Finisher

 

5 Rounds 

5 Deadlifts @110/70 

10 Burpees

 

Flat out sprint

 

Week 43

Monday 231017

 

Focus - 

 

In Pairs One Work One Rest 

Bar @ 40/25

 

Emom 2 

35 Double Unders 

8 Burpees Over The Bar

Max Deadlifts in Remaining Time 

 

Rest 30 Secs 

 

Emom 2 

35 Double UNders 

8 Burpees Over The Bar

Max Power Cleans in Remaining Time 

 

Rest 30 Secs 

 

Emom 2 

35 Double Unders 

8 Burpees Over The Bar

Max STOH in Remaining Time 

 

Rest 2 Mins 

 

Max Cal Row In 10 Mins 

 

Rest 2 Mins 

 

Emom 2 

35 Double UNders 

8 Burpees Over The Bar

Max Deadlifts in Remaining Time 

 

Rest 30 Secs 

 

Emom 2 

35 Double UNders 

8 Burpees Over The Bar

Max Power Cleans in Remaining Time 

 

Rest 30 Secs 

 

Emom 2 

35 Double Unders 

8 Burpees Over The Bar

Max STOH in Remaining Time 

 

 

Tuesday 241017

 

Activation - 

 

3 x 

6 Kang Squats @30/20kg

3 Burpee Vertical Jump 

If slow from burpee - Just vertical Jump

 

Focus - 

 

Back Squat 

65%x4x8

65%x8+

 

Accessory - 

 

Second Kip Technique 

 

Conditioning -  

 

12 Min Amrap 

12 Front Foot Raised Reverse Lunge

12 Ball Slams 

6 Box Jumps @30/24

 

Steady Pace - Don't Explode!!

 

Optional Finisher - 

 

3 Mins Coach Stretch ES

 

 

Wednesday 251017

 

Activation - 

 

Power Warm up 

Ladders and Depth Jumps

 

 

 

Focus - 

 

Build to 85% In 8 Mins

Power Clean and Jerk 

2 Mins Rest 

Use Grace Test Weight + 2.5-5kg

Every 15 Seconds x 10 Mins 

1 Power Clean and Jerk 

 

Conditioning -  

 

Row 

Sale Sharks 

6 x 30 sec on 30 sec off

Max Metres

 

Optional Finisher - 

 

3 Mins Pigeon Pose

 

 

Thursday 261017 

 

Activation - 

 

2 x

45 Sec KB Arm Bar 

10 Hollow Rocks 

50 Ft Bear Crawl

 

Focus - 

 

Strict Press 

65%x4x8

65%x8+

 

Accessory - 

 

Pull Up and Push Away In The Kip 

 

Conditioning -  

 

In Pairs IGYG - 4 Rounds Each 

5 KB Strict Press 

5 KB Push Press 

50 Ft Box Push 

5 Burpees 

50 Ft Box Push 

 

Optional Finisher - 

 

2 Mins Scap/Lat Smash Per Side

 

 

Friday 271017 

 

Activation - 

 

3 x 

10 Renegade Rows 

50ft Bottom Up KB Lunges EA

30 HS Hold 

 

Focus - 

 

5 Rounds 

1 Min Chinese Plank 

200ft Front Rack Carry 

 

Conditioning -  

 

In Pairs 

220 Wall Balls 

Ball Must Not Touch The Floor 

If it does 10 Synchro Burpees

 

Optional Finisher - 

 

Recovery Position 3 mins

20590258_112871206037779_1156679686890192896_n.jpg

Monday 16102017

 

3 x 

12 Half Kneeling Bottom Up Press 

30 Sec Side Plank 

 

Focus - 

 

Strict Press

50%x5, 60%x3

70%x1,75%x AMRAP 

 

Accessory - 

 

Second Kip Technique 

 

Conditioning -  

 

21-15-9-15-21

Press Ups 

Sit Ups 

42-30-18-30-42

Du's

 

Optional Finisher - 

 

3 MIns Shoulder Smash ES

 

 

Tuesday 17102017 

 

Activation - 

 

5 Min EMOM 

10 Front Rack Lunges 

10 Push Press 

Run 100m 

 

Focus - 

 

In 10 Mins Build To 

Heavy Thruster

Bar Starts On The Floor 

Rest 2 Mins 

Emom 10 

1 - 7 Thrusters at Fran Weight

2 - 7-10 Pull Ups 

 

Conditioning -  

 

Run 

5x200m 

Rest 45 Seconds 

 

Optional Finisher - 

 

3 Mins Couch Stretch ES

or

Yoga with Georgina 

 

 

Wednesday 18102017 

 

Activation - 

 

3 x 

10 Good Mornings 

10 Kb Renegade Row 

 

Focus - 

 

Deadlit 

50%x5, 60%x3

70%x1,75%x AMRAP 

 

Accessory - 

 

1 - 30 sec Hollow Hold 

2 - 30 Sec Wall Facing HS Hold 

 

Conditioning -  

 

90 Sec Work , 30 Sec Rest x 5

16 Alt KB Snatch 

AMRAP Walking Lunges 

 

Optional Finisher - 

 

3 Min Glute Smash 

 

 

Thursday 19102017 

 

Focus - 

 

Alternating 3 Min Windows x 12

 

1 - 

Row or Run 600m 

 

2 - 

20 Wall Balls 

15 Box Jumps Overs

12 Burpees 

 

3 - 

20 Kb Swings 

50 Air Squats 

50 Du's

 

Courtesy of Warrior Programming

 

 

 

Friday 20102017 

 

 

Activation - 

 

3 x 

12 SA Floor Press EA 

10 Ring Row 3-1-3-1

 

Focus - 

 

Bench 

65%x4x8

65%x8+

 

Accessory - 

 

Pull Up and Push Away In The Kip 

 

Conditioning -  

 

10 Min Amrap 

Run 200m 

3 Wall Climbs 

 

Optional Finisher - 

 

3 Min Per Side Pec Smash 

Week 41

IMG_6295.JPG

Monday 09102017 

 

Focus - 

 

In Pairs You Go I Go 

 

5 Rounds Each 

In 90 Seconds 

20 Wall Balls 

Amrap DU's 

Score is Total Du's 

 

Rest 5 Mins 

 

5 Rounds Each 

In 90 Seconds 

Row 18/14 Cals 

Amrap Box Jump Overs 

Score is Total BJO

 

 

Tuesday 10102017 

 

Activation - 

 

3 x 

30 Sec Plank Walk 

15 Scap Push Ups 

10 Weighted Glute Bridge 

 

Focus - 

 

Floor Press

50%x5, 60%x3

70%x1,75%x AMRAP

 

Accessory - 

 

5-7 First Kip 

 

Conditioning -  

 

Every 2 Mins x 8 (Alt R then L)

5 KB Strict Press

10 KB Push Press 

15 Kb swings 

In Remaining Time 

Burpee Box Overs 

 

Optional Finisher - 

 

2 Min Lat Foam Roll

2 Min Coach Stretch 

 

 

Wednesday 11102017 

Activation - 

 

Barbell Warm Up 

Power Clean 2 Sec Pause 

Jerk - 2 Sec Pause 

 

Focus - 

 

Build to 80% In 8 Mins

Power Clean and Jerk 

2 Mins Rest 

Use Grace Test Weight + 2.5-5kg

Every 20 Seconds x 10 Mins 

1 Power Clean and Jerk 

 

Accessory - 

 

Conditioning -  

 

Row 

4 x 500m

1:1 work to rest

 

Optional Finisher - 

 

2 Mins Lying Wall Hamstring Stretch 

2 Mins Lying Adductor Stretch 

 

 

Thursday 12102017 

 

Activation - 

 

EMOM 9 

1 - 30 Sec Hollow Hold 

2 - 15 KB Swings 

3 - 5 Broad Jumps

 

Focus - 

 

Squat 

50%x5, 60%x3

70%x1,75%x AMRAP

 

Accessory - 

 

20 Sec Wall Facing Hollow Hold 

 

Conditioning -  

 

12 Min Amrap 

10 KB Farmers Lunge

5 Box Jumps 

50ft Box Push 

5 Burpees 

 

Work in pair 

 

Optional Finisher - 

 

2 Mins Couch Stretch 

2 Mins Pigeon Pose 

 

 

Friday 13102017 

 

Activation - 

 

4 Rounds 

10 Bird Dog ES

30 Sec Ring Plank 

30 Sec Side Plank Raises ES

 

Focus - 

 

In 20 Mins Complete

3 x 

200m Front Rack Carry 

10 Half Kneeling Press ES

Row 250m

 

Conditioning -  

 

Funky Friday Surpirse!! 

 

 

 

Week 40

images-4.jpeg

Monday 02102017 

 

Activation - 

 

3 x 

10 Half kneeling KB Press 

10 Side Plank Band Pull ES

Run 100m 

 

Focus - 

 

Floor Press 

55%x5,62.5x5

67.5%x2x10

67.5%x10+

 

Accessory - 

 

Between Sets 

3-8 Strict Press 

 

Conditioning -  

 

10 Min Amrap 

Continuous Movement 

8 Kb Row Each EA - 2 Sec Pause 

8 Press Ups - 2-2-0-1

16 Sit Ups 

48 Du's

 

Optional Finisher - 

 

2 Min Lat Foam Roll

2 Mins Passive Hang 

 

 

Tuesday 03102017 

 

Activation - 

 

5 Min Amrap 

10 Wall Squats 

5 SA Kb Thrusters EA

10 Hollow Rocks 

 

Focus - 

 

In 10 Mins Build To 

Heavy Thruster

Bar Starts On The Floor 

 

Rest 2 Mins 

 

Emom 10 

1 - 5 Thrusters at 50%

2 - 10 Burpees Over Bar 

 

 

Conditioning -  

 

Row 

In Pairs 

10 min max cal row 

 

Optional Finisher - 

 

90-120 Secs L Sit hold 

 

 

Wednesday 04102017 

 

Activation - 

 

3 x 

10 SA Ring Row 

2 Wall Climbs 

20 Walking Lunges 

 

Focus - 

 

Strict Press

55%x5,62.5x5

67.5%x2x10

67.5%x10+

 

Accessory - 

 

Between Warm Up 

Sets 20 Secs Beat swings 

Between Working Sets 

3-5 First Kips 

Conditioning -  

 

9 Min Amrap

2 TGU 

4 KB Clean 

8 KB Push Press 

 

Optional Finisher - 

 

2 x 

20 Thoracic Extensions 

1 Min Lat Stretch EA

 

 

Thursday 05102017 

 

Activation - 

 

EMOM 10 

1 - 12/9 Cal Row 

2 - 8-10 Burpees

 

 

Focus - 

 

For Time working at 75% Effort 

2 Rounds 

Run 400m 

30 Box Jumps

30 Pull Ups 

 

2 Rounds 

Run 400m 

30 Alternating KB Snatch

30 Goblet Walking Lunges 

 

2 Rounds 

Row 500m 

50 Du's

50 Sit Ups 

 

Every 2 Mins 5 Burpees 

Where ever you are - Even Running

 

 

Friday 06102017 

 

Activation - 

 

3 x 

12 KB SDHP 

50ft Ghekko Crawl

50 ft Broad Jumop 

 

Focus - 

 

Deadlift

55%x5,62.5x5

67.5%x2x10

67.5%x10+

 

Accessory -

 

1 - 30 sec Hollow Hold 

2 - 30 Sec Wall Facing HS Hold 

 

Conditioning -  

 

Form Form 

150 KB Russian swings 

Every Break 

10 Press Ups 

 

Optional Finisher - 

 

2 Mins Lying Hamstring Stretch 

2 Mins Glute Smash 

Week 39

Monday 25092017

 

Focus - 

 

EMOM 10 

1- 15-20 Wall Balls 

2 - 10-15 Burpees 

 

Rest 2 mins 

 

EMOM 10 

1 - 10-15 Box Jump Overs 

2 - Row 15/12 Cals 

 

Rest 2 Mins 

 

EMOM 10 

1- 15 GTOH

2 - 30-50 DU's

 

 

Tuesday 26092017

 

Activation -

3 x

10 Hollow Rocks

10 SL Glute Bridge

10 Tempo Press Ups 2-1-0-1

 

Focus -

Strict Press

60%x4x10

60%x10+

 

Accessory -

Between Each Set

10 Hollow To Back Ext

 

Conditioning -

5x5 TGU Each Arm

Row 250m AFAFP Between Sets

 

Optional Finisher -

2 x

20 Thoracic Extensions

1 Min Lat Stretch EA

 

Wednesday 27092017 

 

Activation - 

 

3 x 

5 Tall Box Jumps

10 Kb Cleans 

Row 45 Sec Moderate Effort 

 

Focus - 

 

Build to 80% In 8 Mins

Power Clean and Jerk 

 

2 Mins Rest 

 

Use Grace Test Weight

 

Every 20 Seconds x 10 Mins 

1 Power Clean and Jerk 

 

Conditioning -  

 

5 x 200m 

Rest 45 Seconds 

 

Optional Finisher - 

 

2 Min Front Rack Stretch 

2 Min Calf Stretch 

 

 

Thursday 28092017 

 

Activation -

3 x

1 min Couch Stretch EL

100ft SA OH Lunge/Farmers Carry

50ft Broad Jump

 

Focus -

Back Squat

55%x5,62.5x5

67.5%x2x10

67.5%x10+

 

Accessory -

Between Each Set

20 Sec Beat Swing

 

Conditioning -

3 Rounds

20 Weighted Step Ups @12/16

20 KB Swings

20 Hanging Knee Raises

 

Optional Finisher -

2 Mins Couch Stretch EL

2 Mins Hamstring Stretch EL

 

Friday 29092017 

 

Activation - 

 

3 x 

30 Sec Passive Hang 

10 Scap Pulls 

1 Min Seated Forward Fold 

 

Focus - 

 

Technique Day 

 

Toes To Bar 

1 - Flexibility 

2 - Motion 

3 - Return 

 

Conditioning -  

 

EMOM 15

1 - 10-12 Hollow Rocks 

2 - 1 Min High Plank 

3 - Run 100-200m 

 

Optional Finisher - 

 

3 MIns PSOAS Release ES

Week 38

Monday 18092017 

 

Activation - 

 

3 x

10 Mixed KB Rack OH Lunge EL 

10 Hollow Rocks 

10 Back Extensions

 

Focus - 

 

Back Squat 

60%x4x10

60%x10+

 

Accessory - 

 

Between Each Set 

20 Sec Beat Swing

 

 

Conditioning -  

 

4 Rounds - For Form

12 OH Lunges

24 Step Ups 

36 Sit Ups 

 

Optional Finisher - 

 

2 MIns Coach Stretch Each Leg 

2 Mins Pigeon Pose 

 

 

Tuesday 19092017 

 

Activation - 

 

3 x 

5 Muscle Clean 

3 Hang Power Clean 

3 Front Squat

3 Push/Split Jerk 

Focus - 

 

Every 3 Mins x x5 Sets 

2PC + 2 FS + 2Jerk 

1,2,3@ 65%

4,5@ 75%

 

Conditioning -  

 

In Pairs 

 

Amrap 12

12 Cal Row 

6 Clusters @42.5/30 

Aim Is unbroken 

 

Optional Finisher - 

 

2 Mins Front Rack Stretch 

2 Mins ES Scap Smash

 

 

Wednesday 20092017 

 

Activation - 

 

2 x 

30 Sec KB Arm Bar 

10 Half Kneeling Sesaw Press EL

10 Pallof Press 

 

Focus - 

 

Floor Press

60%x4x10

60%x10+

 

Accessory - 

 

Between Each Set 

10 Hollow To Back Ext

 

Conditioning -  

 

3 Rounds 

20 Alternting KB Push Press 

30 Sec Ring Plank Hold 

20 Russian Twists

 

Optional Finisher - 

 

2 Min Lat Foam Roll

2 Mins Passive Hang 

 

 

Thursday 21092017 

 

Focus - 

 

EMOM 30 

1 - 50 Du's 

2 - 8-12 Burpee Box Overs

3 - Row 12-15/9-12 Cals 

 

 

Friday 22092017 

 

Activation - 

 

3 x 

10 Kb Swing - Increase Load 

2 Vertical Jump 

3 Broad Jump 

 

Focus - 

 

Deadlift

60%x4x10

60%x10+

 

Conditioning -  

 

‘Fun Friday’

 

In Pairs 15 Min Amrap 

 

50 Alternating Burpee Slam Balls 

300ft Box Push - Take ball with you

Run 200m