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 - 

 

Gymnastics Complex 

 

Every 90 Sec x 10

5 T2B

4 Chest To Bar Pull Ups 

1-3 Bar MU

 

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 

5 Strict Pull Up 2 sec pause at top 

 

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 @50/35

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 

10 HSPU - 2-3 Sec Pause at Top

30 Ring Plank Hold 

20 Russian Twists

 

Optional Finisher - 

 

2 Min Lat Foam Roll

2 Mins Passive Hang 

 

 

Thursday 21092017 

 

EMOM 30 

1 - 50 Du's 

2 - 8-12 Burpee Box Overs

3 - Row 18/15 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 

 

Optional Finisher - 

 

2 Mins Lying Hamstring Stretch 

2 Mins Glute Smash 

Week 34

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Monday 21082017 

 

Activation - 

 

5 Min EMOM

15 KB Swings 

Remaining Time Plank 

 

Focus - 

 

Deadlift – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

SA OH Lunge - 3x20 

Hollow Rocks - 3 x 15

 

 

Conditioning -  

 

In Pairs 11 Min Amrap 

Row 40 Cals 

30 Box Jump Overs 

30 Clean and Jerk @60/40

 

Optional Finisher - 

 

2 x 

1 Min Side Plank ES

20 Face Pulls 

 

 

Tuesday 22082017 

 

Activation - 

 

Barbell Warm Up 

- Muscle Clean 

- High Hang Clean 

- Hang Clean 

 

Focus - 

 

In 8 MIns 

Build To A Heavy Power Clean and Jerk 

De Load The Bar

In 8 MIns 

Build To Max Squat Clean and Jerk 

 

Conditioning -  

 

EMOM 8

14 Burpees Over The Bar 

 

Optional Finisher - 

 

2 Min Couch Stretch ES

2 Min Calf Stretch ES

 

 

Wednesday 23082017 

 

Activation - 

 

3 x 

10 SA Ring Row EA

2 Wall Climbs 

 

Focus - 

 

Floor Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

High Ring Hold3x30 Sec

Band Pull Aparts 3x20

 

Conditioning -  

 

5 Rounds 

10 Push Jerk @50/35

11 KB swings 

12 Box Jumps @30/24

 

Optional Finisher - 

 

2 x 

10 Back Extensions 

45 Sec KB Arm Bar EA

 

 

Thursday 24082017 

 

Focus - 

 

In Pairs - 34 Min Amrap 

 

Whilst One Runs 400 Meters

AMRAP 

50 Ft Box Push 

15 Ball Slams 

10 Toes To Bar

 

 

Friday 25082017 

 

Activation - 

 

3 x

10 Barbell Hip Bridge @60/40

30 Sec Side Plank 

 

 

Focus - 

 

Squat - 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Front Rack Weighted Step Ups 3x10 EL 

Back Extensions 3x20

 

Conditioning -  

 

Half Mary 

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

 

Optional Finisher - 

 

2 x 

1 Min Plank 

1 Min Glute Stretch ES

Week 33

Monday 14082017 

Endurance 

 

Conditioning -  

 

In Pairs 

20 Min EMOM

10 Cal Row 

AMRAP Power Snatch @50/35

 

Rest 2 Mins 

 

10 Min Amrap 

Run 100m 

10 Burpees 

 

 

Optional Finisher -

 

3 x 

30 Sec Side Plank ES 

1 Min Couch Stretch ES

 

 

Tuesday 15082017 

Strength 

 

Activation - 

 

3 x 

6 Kang Squats 

3 Box Jumps 

 

Focus - 

 

Squat – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

KB Death March - 3 x 20 Steps 

Russian Twist - 3 x 20

 

 

Conditioning -  

 

21-15-9

Goblet Squats 

Sit Ups 

Then

9-15-21

Air Squats 

Sit Ups 

 

Optional Finisher -

 

3 x

45 Second Hanging Hollow 

30 Sec Calf Stretch ES

 

 

Wednesday 16082017 

Power 

 

Activation - 

 

3 x 

5 Single Leg RDL EL 

Row 150m AFAFP

 

Focus - 

 

5x 

2 Seated Weighted Jump 

3 Broad Jump 

Run 100m Slowly

 

Rest 2 mins between rounds 

Record Distance - Compare to week 24

 

Conditioning -  

 

Every 4 Mins x 5 

Run 400m 

 

Weights Vest Optional 

 

Optional Finisher -

 

2 Min Glute Smash ES

2 Min Banded Ham ES

 

 

Thursday 17082017

Strength 

 

Activation - 

 

2 x 

45 Sec SA Bottom Up Hold EA

20 Back Extensions With Band

 

 

Focus - 

 

Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

SA KB Floor Press - One Weight Up All Times 3x20

Strict Pull Ups Weighted 5 x 5-10

 

 

Conditioning -  

 

21-15-9 

Squat Cleans @60/40

Ring Dips

 

Optional Finisher -

 

2 Min Baded Pec Stretch 

20 Thoracic Extensions

 

 

Friday 18082017 

Core/Midline 

 

 

Activation - 

 

3 x 

10 Banded Plank Rotation 

100ft Wheel Barrow Walk

 

Focus - 

 

Gymnastics Technique Session 

Skin The Cats 

Inversions 

Levers 

 

Conditioning -  

 

10 Min Emom 

1 - 10 Toes To Bar 

2 - 25ft HS Walk

 

Optional Finisher -

 

2 Min Per Side 

Psoas Smash

Week 32

Monday 07082017 

 

Activation - 

 

2 x 

45 Sec KB Bottom Up Hold 

20 Band Pull Downs

1 Min Plank

 

Focus - 

 

Press – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Banded Tricep Ext – 3 x 20

SA Ring Row - 3x12 EA

 

 

Conditioning -  

 

In Pairs 2 Rounds

12 Min TC 

50 Push Press @50/35

50 Synchro Burpee Over The Bar

50 Front Squats 

 

Optional Finisher

 

2 mis per side 

Banded Lat Stretch 

Lying Adductor Stretch 

 

 

Tuesday 08082017 

 

Activation - 

 

Barbell Warm Up 

 

Focus - 

 

In 6 Mins 

Run 800m 

ME Burpee Box Jump Overs 

2 Mins Rest 

10 Mins Max Squat Clean 

 

 

Accessory - 

 

Every 20 Seconds for 10 Mins 

1 Squat Clean at 70%

 

 

Conditioning -  

 

5 x 200m 

Rest 1 Min between rounds Weights vest optional

 

Optional Finisher

 

2 Mins Per Side 

Couch Stretch 

Lying Hamstring 

 

 

Wednesday 09082017 

 

Activation - 

 

3 x 

5 Foot Forward Good Morning EL Add Load

5 Box Jumps

 

Focus - 

 

Deadlift - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Goblet Cossack Squat - 3x10 EL

Med Ball Stir The Pot 1 Min x 3

 

Conditioning -  

 

Every 90 seconds x 6

16 Ball Slam Burpees

 

Optional Finisher

 

2 Mins Per Leg 

Banded Hamstring

Glute Smash 

 

 

Thursday 10082017 

 

Focus - 

 

3 x

In 4 Mins 

Run 400m 

21 American KB swings 

12 Chest To Bar

 

Rest 3 Mins 

 

3 x

In 4 Mins 

Row 500m 

20 Thrusters @40/25

 

Friday 11082017 

 

Activation - 

 

2 x 

10 Banded Press/10 Banded Fly 

30 Sec Hollow Hold 

30 Side Side Plank ES

 

Focus - 

 

Floor Press - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Push Press 3x12

Chin Ups - 3x5-10

 

Conditioning -  

 

15 Min TC

5 Rounds 

50 Du's

20 Wall Balls - Unbroken

10 HSPU

 

Optional Finisher

 

2 Mins Per Side 

Banded Pec Stretch 

Scap Smash

Week 31

Monday 31072017 

 

Conditioning -  

 

4 Mins on 1 Min Off x 6

1 - 

Row 500m 

ME Burpee Over Rower

 

2 -

Run 400m 

Amrap 

5 C2B Pull Ups 

5 HSPU 

6 Pistols 

 

Tuesday 01082017

 

Activation - 

 

2 x 

10 SA KB Press 

30 Sec Hollow Hold 

30 Side Side Plank ES

 

Focus - 

 

Floor Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

High Ring Hold / Box High Hold 5x30 Sec

Band Pull Aparts 3x20

 

 

Conditioning -  

 

2 Rounds 

100 Du's 

25 HSPU

 

Optional Finisher -

 

5 MIns 

Lat Foam Roll - https://www.youtube.com/watch?v=6lwVrPdm_I0

Scap Smash - https://www.youtube.com/watch?v=n9bYQUHqhFc

 

 

Wednesday 02082017 

 

Activation - 

 

3 x

10 Kb Swings 

5 Broad Jumps 

 

 

Focus - 

 

In 6 Mins 

Row 1km or Run 800m 

ME Burpees Over The Bar 

Then in 10 Mins

Build To Max Power Clean and Jerk

 

Conditioning -  

 

Every 2 Mins x 5

10 Box Jump Overs 

10 Power Cleans @50/35

20 Sit Ups 

 

Optional Finisher - 

 

3 Mins 

Wall Squat Stretch 

https://www.youtube.com/watch?v=K6myWzPmiOg

 

 

Thursday 03082017 

 

Activation - 

 

3 x 

20 X Band Walks 

15 Back Extensions 

 

Focus - 

 

Squat - 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

Front Rack Weighted Step Ups 3x10 EL 

Back Extensions 3x20

 

Conditioning -  

 

12 Mins

5 rounds 

Run 200

10 Power Snatch @40/25

 

Optional Finisher

 

2 mIns per side 

Calf Stretch On Rig 

Couch Stretch - https://www.youtube.com/watch?v=Fg-lwNBzVV8

 

 

Friday 04082017 

 

Activation - 

 

3 x In Pairs 

20 Skipping Rope Dead Bugs

 

Focus - 

 

EMOM 9 

1 - 15 Ball Slams 

2 - 20 Russian Twists 

3 - 15 Back Extensions 

 

Conditioning -  

 

Fat Annie'

50-40-30-20-10

Double Unders 

25-20-15-10-5

Toes To Bar 

 

Optional Finisher

 

Psoas Release

https://www.youtube.com/watch?v=Xcx9P5KFNk8

Week 30

Monday 24072017 

 

Activation - 

 

3 x 

10 KB Cross Body Step Up ES

10 Back Extensions

 

Focus - 

 

Squat – 40%x5, 50%x5, 60%x5

 

Accessory - 

 

KB Death March - 2 x 20 Steps 

Russian Twist - 2 x 20

 

Conditioning -  

 

6 Min Amrap 

6 Box Jump Overrs 

12 Double KB Swings @20/12

24 Du's 

 

Rest 2 Mins 

 

6 Min Amrap 

6 Box Jump Overrs 

12 Double KB Swings @20/12

Run 100m

 

 

Tuesday 25072017 

 

Activation - 

 

Barbell Warm Up 

 

Focus - 

 

Build To a Heavy - 14 Mins 

1 Clean 

1 Hang Clean 

1 Front Squat 

 

Conditioning -  

 

5 x

3 Squat Cleans 80%

6 Burpess Over The Bar

3 Bar MU

 

Rest 90 Secs

 

 

Wednesday 26072017 

 

Activation - 

 

2 x 

45 Sec KB Bottom Up Hold 

20 Band Pull Downs

1 Min Plank

 

Focus - 

 

Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

SA KB Floor Press - One Weight Up All Times 3x20

Strict Pull Ups Weighted 5 x 5-10

 

Conditioning -  

 

EMOM 14 

50 DU's 

AMRAP KB Push Jerk @50/35

 

Alternate With Partner

 

Score is total reps per pair 

 

Optional Finisher -

 

3 Rounds

20 Face Pulls 

20 Banded Glute Clam 

1 Min Plank 

 

 

Thursday 27072017 

 

 

Focus - 

 

2x 

Run 200m 

30 Sec Rest 

Run 400m 

45 Sec Rest 

Run 800m 

1 Min Rest 

Run 1 Mile 

2 Min Rest 

 

Weights Vest Optional 

 

Optional Finisher -

 

2 Mins Per Side 

Couch Stretch 

Calf Stretch 

 

Friday 28072017 

 

 

Activation - 

 

3 x 

5 Foot Forward Good Morning EL

5 Box Jumps

 

Focus - 

 

Deadlift – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

SA OH Lunge - 3x20 

Hollow Rocks - 3x15

 

 

Conditioning -  

 

9 Min AMRAP @50/35

15 Toes To Bar

10 Deadlift 

5 Power Cleans 

 

Optional Finisher - 

 

3 x 

10 Sl Split Squats EL 

20 Sit Ups 

 

Week 29

Monday 17072017 

 

Activation - 

 

6 Min Amrap 

30 Du's / 60 SS

20 KB Swings 

10 Hollow Rocks 

 

Focus - 

 

Start The Clock 

 

Min 0-10

 

AMRAP 

Run 200m 

5 Snatch @60/40

 

Min 12-24

 

50 Ball Slams, 25 Burpee Box Jump Overs

40 Ball Slams, 20 Burpee Box Jump Overs

30 Ball Slams, 15 Burpee Box Jump Overs

20 Ball Slams, 10 Burpee Box Jump Overs

10 Ball Slams, 5 Burpee Box Jump Overs

 

Min 26-36

 

AMRAP 

Run 200m 

5 Snatch @60/40

 

Tuesday 18072017 

 

Activation - 

 

3 x 

10 Good Mornings 

10 Banded Pull Throughs

Run 100m 

 

Focus - 

 

Deadlift - 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

 

 

Conditioning -  

 

6 Rounds - Rest 30 Sec Between

30 KB Swings 

20 Wall Balls 

Must Be Unbroken

 

Wednesday 19072017 

 

Activation - 

 

4 x 

6 Banded Good Mornings 

12 Ball Slams 

6 Box Jumps

 

Focus - 

 

5x 

2 Seated Weighted Jump 

3 Broad Jump 

Run 100m Slowly

 

Rest 2 mins between rounds 

 

Conditioning -  

 

Every 2 Mins for 16 Mins

Run 200m FAFP

 

Thursday 20072017 

 

Activation - 

 

2 x 

45 Sec Bottom Up KB Hold 

10 RR or 5 Pull Ups 

30 Sec Hollow Hold 

 

Focus - 

 

Floor Press - 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

 

Conditioning -  

 

12 MIn Amrap 

12 Deadlifts @60/40

9 Hang Power Cleans 

6 STOH 

3 Bar MU

 

Friday 21072017

 

Activation - 

 

1 Go You Go x 6 Rounds 

30 Sec Ring Body Saw

Into 

10 Ring Plank Crunches

 

Focus - 

 

2-4-6-8-10

KB Windmill 

1-1-1-1-1 - For Load

Barbell Turkish Get Up Each Arm 

 

Conditioning -  

 

2 x In Pairs For Reps

1 Min Per Station 

1 - Slam Ball Get Ups 

2 - Tyre Flip Jump Throughs

3 - Box Push 

4 - Front Rack Carry 

5 - Farmers Walk 

6 - Burpee Bar Touch 

7 - Sand Bag Lunges