Thursday 1st August
July 31, 2019

Thursday 1st August


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. Roxanne

B. With a PVC

5 Back rack see-saw hinge each side

10 Sumo stance good morning

10 Sumo stance deadlift – first pull

10 Sumo stance deadlift – second pull

10 Sumo stance upright row from hip

10 Sumo stance deadlift

10 SDLHP

Metcon

Metcon (AMRAP – Reps)

EMOM 20 minutes

ODD: 10 Deadlifts + 5 Sumo deadlift high pulls (60kg/40kg/40kg/30kg)

EVEN: 12 Burpees

Thursday 1st August


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 3 rounds

15sec Standing Assault bike

2 laps Rig 2 rig plate carry holding against chest held onto by hands, not forearms (25kg/20kg)

5 Plate ground to overhead (25kg/20kg)

Accessory

A: Metcon (Time)

Max front rack hold at bodyweight

Metcon

Metcon (Time)

3 rounds, each for time:

30m Sandbag carry (68kg/45kg/45kg/35kg)

5 Sandbag floor to box (30″/24″)

30m Sandbag carry

July 30, 2019

Wednesday 31st July


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 2 rounds

30sec Downward dog

10sec rest

30sec Front of shoulder opener

10sec rest

30sec Floor support

10sec rest

30sec Bottoms up KB strict press (swap sides in 2nd round)

10sec rest

30sec Handstand hold

10sec rest

30sec Bottom of bar dip hold

10sec rest

Weightlifting

Push Jerk (3 x 3 at 85% of 1RM)

Accessory

B: Bar Dips (3 x 8)

Wednesday 31st July


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 30sec Active hang

10sec rest

15sec Single arm DB OH hold each side

10sec rest

30sec Scap pull ups

10sec rest

15sec Single arm DB OH hold each side

10sec rest

30sec Beat swing

10sec rest

15sec Single arm DB OH hold each side

10sec rest

30sec Ring pull up (pull up)

10sec rest

15sec Single arm DB OH hold each side

10sec rest

30sec Hips to rings (hips to bar)

10sec rest

15sec Single arm DB OH hold each side

Metcon

Metcon (Time)

For time complete:

7 Ring muscle ups

20 Dumbbell strict press (22.5kg/15kg/15kg/10kg)

5 Ring muscle ups

15 Dumbbell strict press

3 Ring muscle ups

10 Dumbbell strict press

July 29, 2019

Tuesday 30th July


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. Skipping on coaches call;

Single skips

Alternating foot skips

Single leg skips

Backwards skips

Criss-cross skips

Double unders

B. 3 rounds

30sec Handstand hold

5 Ninja box jumps

Metcon

Metcon (AMRAP – Reps)

AMRAP 17 mins:

25 Handstand push-ups

25 Box jumps (30″ / 24″)

*EMOM 5 Double unders

Tuesday 30th July


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 3 rounds

10sec Standing Assault bike sprint

Rnd 1 – 10 Torso twists

Rnd 2 – 10 Arm circles forwards + backwards

Rnd 3 – 10 Arm swings across body

B. 5 reps of each with an empty barbell;

Tap-tap shrug

Tap-tap muscle clean

Tap-tap power clean

First pull

Second pull

Clean pull

Muscle clean

Weightlifting

Power Clean (10 x 2)

Accessory

Back Rack Lunge (3 x 8)

July 28, 2019

Monday 29th July


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 10 PVC Passthroughs (backwards + forwards = 1 rep)

10 PVC Around the worlds each direction

PVC Duck walk rig 2 rig

10 PVC Cossack (L (1) – R (2)…)

5 PVC OHS 33X3

B. 5 reps of each with an empty barbell

Tap-tap shrug

Tap-tap high pull

Tap-tap muscle snatch

Tap-tap power snatch

Snatch pull from above knees

Snatch drop

Metcon

Metcon (Time)

21, 15, 9 reps of:

Hang squat snatch (35kg/25kg/25kg/17kg)

Double kettlebell thruster (24kg/16kg/16kg/12kg)

Monday 29th July


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 8 Downward dog to alternating Samson lunge

45sec Plank

10 Sumo squats

8 Band face pulls

10 Feet together squat

8 Prone alternating single arm Y’s each side

10 Left foot forward squat

45sec Prone W hold

Right foot forward squat

Weightlifting

A: Back Squat (3 x 3 reps @ 90% of 1RM)

Accessory

B: Snatch Grip Deadlift (5 x 3)

C: Metcon (Time)

100 Hollow Rocks

July 26, 2019

Saturday 27 July


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 4 rounds

30sec Handstand hold

Rnd 1 – 30sec Active hang

Rnd 2 – 10 Beat swing (forward + backward = 1 rep)

Rnd 3 – 10 Push back

Rnd 4 – 10 Ball up

5 Squat jump – as done in plyo circuit

3 Burpee

Rnd 1 – 10 Sumo squat

Rnd 2 – 10 Feet together squat

Rnd 3 – 10 Cossack (L (1) – R (2)…)

Rnd 4 – 10 Air squat

Metcon

Metcon (Time)

For time complete:

100 Air squats

80 Burpees

60 Box jumps

50 Toes to bar

40 Handstand push-ups

July 25, 2019

Friday 26 July


Temper Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

A. 4 min max cal strapless partner row

*Must swap partners every 30sec

B. 4 rounds (L (1) – R (2)…)

5 Bottoms up KB strict press

Downward portion of Turkish get up with KB bottoms up

4 Bottoms up single arm KB Floor press

30sec KB Arm bar

Metcon

A: Metcon (AMRAP – Reps)

EMOM 10 minutes:

10/7 cal Row

7 Medicine ball cleans (9kg/6kg/6kg/4kg)

B: Metcon (AMRAP – Reps)

AMRAP 7 mins:

Turkish get-ups (24kg/16kg/16kg/12kg)

*must alternate arms each rep