Saturday 31st August
August 30, 2019

Saturday 31st August


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. Skipping on coaches call

B. 2 rounds

60sec Plank

10 Hip circles each side each direction

10 Lunge bottom position hold with upward T-rotation each side (e.g. left knee high, left elbow to ground and rotating through T-spine)

Metcon

Metcon (Time)

2 rounds for time:

1km run

50 Sit ups

50 Walking lunges

50 Double unders

50 Squats

*Wear a weight vest (9kg/5kg)

August 29, 2019

Friday 30th August


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 3 rounds Rowling

*If meters lands on 100m, Coach has 10 burpees

*Every meter over or under 100m = 1 burpee

*Must stop pulling at 80m. Instant 10 burpee penalty in pulling past 80m.

B. 50 Unbroken KB Swings (16kg / 12kg)

Metcon

Metcon (AMRAP – Reps)

Tabata row

Rest 1 minute

Tabata box jump

Rest 1 minute

Tabata assault bike

Rest 2 minutes

Tabata kettlebell swing (24kg/16kg/16kg/12kg)

Rest 1 minute

Tabata strict press

(20kg/15kg/15kg/10kg)

Friday 30th August


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 30sec PVC Passthroughs

10sec rest

30sec Top of ring row hold

10sec rest

30sec PVC Around the worlds left

10sec rest

30sec Top of ring row hold

10sec rest

30sec PVC Around the worlds right

10sec rest

30sec Top of ring row hold

10sec rest

30sec PVC OHS

10sec rest

30sec Top of ring row hold

10sec rest

B. 5 reps of each with an empty barbell;

Tap-tap shrug

Tap-Tap high pull

Tap-tap muscle snatch

OHS

First pull

Second pull to high pull

Weightlifting

Snatch (Build to a heavy 3 position snatch)

Snatch

Hang snatch

High hang snatch

* Must complete a successful rep from each position for the set to count.

Accessory

B: Ring Row (3 x 8 )

Ring Row

August 28, 2019

Thursday 29th August


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 2 rounds

8 Crouching tiger hidden dragon (L (1) – R (2)…)

5 Hip circles each side each direction

5 Toe touch to tall reach

5 Bottom of squat position toe touch to overhead reach staying in bottom of squat

5 Single arm bottoms up KB strict press each side

Metcon

Metcon (Time)

Complete the following on a running clock FROM THE RACK 🙂

0-10 mins:

5, 4, 3, 2, 1 reps of

Front Squat (80kg/60kg/60kg/42.5kg)

Push Jerk (80kg/60kg/60kg/42.5kg)

10-12 mins:

REST

12-22 mins:

5, 4, 3, 2, 1 reps of

Front Squat (80kg/60kg/60kg/42.5kg)

Push Jerk (80kg/60kg/60kg/42.5kg)

Score = combined times of part A and B. If neither part completed in time cap, score = 20min (total reps written in notes section)

Thursday 29th August


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 30sec Bottom of push up hold

35sec Handstand hold

6 Push up (can be on knees)

30sec Handstand hold

6 Wide hand push up (can be on knees)

25sec Handstand hold

6 Narrow hand push up (can be on knees)

20sec Handstand hold

6 Arm out to the side push up each side – one arm extended out to side, other arm normal position (can be on knees)

15sec Handstand hold

6 Explosive push ups – hands must leave ground (can be on knees)

10sec Handstand hold

Weightlifting

Bench Press (Find a heavy 1RM for the day)

Accessory

A: Deficit Handstand Push-ups (1 x max deficit)

B: Strict Handstand Push-ups (AMRAP – Reps)

5 x 5

August 27, 2019

Wednesday 28th August


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. Moving back and forth from rig to rig for a total of 6 laps (1 lap = distance from one rig to the other), on coaches call;

Zombie kicks

Inch worm

Duck walk

Crab walk

Bear crawl

B. 3 rounds

30sec Wall squat hold

10 Bottom range squats (from hold come 3/4 way up and then go back to bottom position)

30sec Bottom of push up hold

5 Bottom range push ups (from hold come 3/4 way up and then go back to bottom position)

Metcon

Metcon (Time)

For time complete*:

5 Thrusters (75kg / 52.5kg / 52.5kg / 40kg)

10 Thrusters (65kg / 45kg / 45kg / 32.5kg)

15 Thrusters (50kg / 35kg / 35kg / 25kg)

*Each time the bar is put down you must complete 20 burpees immediately. This includes when weight is changed.

Wednesday 28th August


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 4 rounds

5 Wide stance PVC goodmornings

4 See-saw hinge (L (rnd 1) – R (rnd 2)…)

5 Single leg glute bridge (L (rnd 1) – R (rnd 2)…)

5 Dead bug single leg lowers (L (rnd 1) – R (rnd 2)…)

4 Single leg deadlift – same arm same leg (L (rnd 1) – R (rnd 2)…)

B. 4 rounds

5 KB / DB Single arm upright row (L (rnd 1) – R (rnd 2)…)

5 KB / DB Single arm bent over row (L (rnd 1) – R (rnd 2)…)

Weightlifting

Deadlift (Find a heavy 1RM for the day)

Accessory

Upright Row (3 x 8)

August 26, 2019

Tuesday 27th August


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 3 min bike or row

B.

10 leg swings

2 crouching tiger hidden dragon

5 muscle clean + strict press

10 arm swings

2 crouching tiger hidden dragon

5 power clean + push jerk

Metcon

Metcon (Time)

For time complete:

50 clean & jerk (70kg/50kg/50kg/40kg)

* Every 10 reps complete 2 ring muscle up

Tuesday 27th August


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. microband

forwards

backwards

side step

10 air squats

10 glute raise

B. 2 rounds

10 push up +

10 wall facing squats with PVC in back rack

Weightlifting

Back Squat (Drop Set )

Each set is for max reps (until failure).

Set 1 @ 75% of 1RM

Set 2 @ 65% of 1 RM

Set 3 @ 55% of 1 RM

Work in groups of 3: one person working, the other two removing the load.

Accessory

Weighted Push-ups (Weight)

2 x 5

August 25, 2019

Monday 26th August


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 10 Feet together squats

30sec Active hang

5 Staggered stance squats – left foot forwards

15 Scap pull ups

5 Staggered stance squats – right foot forwards

3 Strict pull ups

10 Sumo squats

5 Strict T2B (straight leg lifts)

10 Cossack squats (L (1) – R (2)…)

5 Turn throughs (ball ups)

5 Pistol -ve’s each side

Metcon

Metcon (Time)

Complete 5 rounds of:

5 Strict pull-ups

10 Weighted pistols (5 left, 5 right) (16kg/8kg/8kg/6kg)

15 Toes to bar