Tuesday 20th August
August 19, 2019

Tuesday 20th August


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. Duck walk length of sled track

Banded monster walk forwards 1/2 length of sled track

Banded monster walk backwards 1/2 length of sled track

Banded monster walk left foot lead 1/2 length of sled track

Banded monster walk right foot lead 1/2 length of sled track

10 Bottom of sumo squat hold with alternating upwards T-rotations

10 Hip circles each side each direction

B. 5 reps of each on coaches call

Tap-tap shrug

Tap-tap muscle clean

Tap-tap power clean

Front squat

At approximately 50% of working weight;

5 First pull

5 Second pull

5 Clean pull

Weightlifting

Metcon (Weight)

EMOM 10 minutes

EVEN: 1 Squat clean at 80-85% of 1RM

ODD: 1 Squat clean + 1 Front squat (same weight)

Accessory

Bent Over Row (3 x 8)

Tuesday 20th August


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 4 rounds

Rnds 1 + 3 = Handstand hold with RIGHT weight shift bias

Rnds 2 + 4 = Handstand hold with LEFT weight shift bias

Rnds 1 + 3 = Single arm upright KB row RIGHT

Rnds 2 + 4 = Single arm upright KB row LEFT

Rnds 1 + 3 = 30sec Seated leg lift hold

Rnds 2 + 4 = 30sec Seated leg lifts

Each round = 10 PVC Sumo stance goodmornings

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

100m Waiters walk (22.5kg/15kg/15kg/10kg)

10 Sumo deadlift high pulls (42.3kg/30kg/30kg/25kg)

10 V-ups

August 18, 2019

Monday 19th August


Temper Strength and Conditioning – Conditioning

Warm-up

Metcon

Warm-up (No Measure)

A. 10 Band passthroughs (backwards + forwards = 1 rep)

10 Band pull aparts

10 Single straight arm lat push down each side

30sec Active hang

15sec rest

30sec Scap pull up

15sec rest

30sec Beat swings

15sec rest

3 Strict pulls up as high as possible

10 Hip circles each side each direction

8 Feet together squats

6 Staggered stance squats left foot forward

6 Staggered stance squats right foot forward

4 Sumo squats

5 Empty barbell front squats

5 Empty barbell strict press

5 Empty barbell thrusters

Metcon (Time)

Complete 21, 15, 9 reps of:

Thrusters (60kg/40kg/40kg/30kg)

Chest to bar pull-ups

Monday 19th August


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 4 rounds

Complete all movements on a single side before moving to opposite side (L (1) – R (2)…)

45sec Handstand hold

8 Alternating KB suitcase reverse lunges

8 Single arm KB bottoms up strict press (4 each side)

30sec Single leg KB glute bridge

Weightlifting

A: Push Jerk (2 x 5 at 85% of 1RM)

B: Push Jerk (2 x 3 at 90% of 1RM)

C: Push Jerk (2 x 1 at max)

Accessory

Weighted Step-ups (3 x 8 (each leg))

August 16, 2019

Saturday 17th August


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 4 rounds

45sec Handstand hold

5 KB strict press – heavy (Rnd 1 – Left, Rnd 2 – Right…)

5 Single arm KB hang clean (Rnd 1 – Left, Rnd 2 – Right…)

5 Single arm KB snatch (Rnd 1 – Left, Rnd 2 – Right…)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 minutes

100m Sandbag overhead carry (20kg/15kg/15kg/10kg)

15 Tyre flip jump throughs (4/2 reps if using big tyre)

20 Alternating kettlebell snatch (24kg/16kg/16kg/12kg)

August 15, 2019

Friday 16th August


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 30sec Bottom of push up hold

30sec L-sit floor support

6 Push up (can be on knees)

30sec Floor support with heels off of ground

6 Wide hand push up (can be on knees)

30sec Straight leg lifts

6 Narrow hand push up (can be on knees)

30sec L-sit floor support

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

30sec Floor support with heels off of ground

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

30sec Straight leg lifts

Weightlifting

Bench Press (3 x 3 at 90% of 1RM)

Accessory

L-sit (for time) (Time)

5 attempts to accumulate max time in L-sit

Friday 16th August


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 4 rounds

10sec Standing Assault bike sprint

Rnds 1 + 3 = Left, Rnds 2 + 4 = Right

5 Single arm DB strict press

5 1/2 Kneeling single arm DB strict press – opposite knee opposite hand

Rnd 1 – 10 Feet together squats

Rnd 2 – 8 Sumo squats

Rnd 3 – 6 Toe spot squats each side

Rnd 4 – 4 Pistol -ve’s each side

B. 5 reps of each with an empty barbell

Tap-tap Shrug

Tap-tap High pull

Tap-tap Muscle snatch

First pull

Second pull

Muscle snatch

Metcon

Metcon (AMRAP – Reps)

On a running clock complete the following for max reps:

3 mins Assault bike cals

2 mins rest

3 mins Dumbbell strict press (22.5kg/15kg/15kg/10kg)

2 mins rest

3 mins Snatch (60kg/40kg/40kg/30kg)

2 mins rest

3 mins Pistols

August 14, 2019

Thursday 15th August


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 5mins each side

Trigger lat

Trigger scap

Trigger delt

Trigger pec

B. 2 rounds

Rnds 1 and 2

12 Single arm straight arm banded lat push down each arm

10 Banded face pulls from same band position

… Finish round 1 with

Rnd 1 – 8 Prone single arm Y’s each side

Rnd 1 – 6 Prone T’s

Rnd 1 – Max set banded tricep extensions

Rnd 1 – Underhand chin over bar hold (use band if need – aim for 30secs)

… Finish round 2 with

Rnd 2 – 8 Prone W slides

Rnd 2 – 15 Hammer curls (15kg/10kg each hand) – curling both DB’s at the same time for total of 15 reps

Rnd 2 – Overhand chin over bar hold pull up -ve (use band if need – aim for 15secs)

Gymnastics

A: Weighted Pull-ups (5 x 5)

Metcon

B: Metcon (Time)

4 x 15m Sled pulls

(35kg/20kg/20kg/10kg)

Thursday 15th August


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 1min Row @ 20 strokes per minute (S/M on monitor)

10 Alternating downward dog to samson (L (1) – R (2)…)

60sec Handstand hold

45sec Row @ 25 strokes per minute

20 Empty barbell strict press

20 Empty barbell front squat

30sec Row @ 30 strokes per minute

10 Empty barbell thruster

10 Handstand push ups (variation)

Metcon

Metcon (Time)

For time:

1km Row

50 Thrusters (20kg/15kg/15kg/10kg)

30 Handstand push-ups

August 13, 2019

Wednesday 14th August


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. Game 3 mins – Everyone is it

*If you are tagged you must complete 3 burpees immediately. You cannot be tagged again whilst completing burpees

*If you are deemed to be ‘avoiding’ by the coach, you will have a 20 burpee penalty

B. 30sec Active hang (rings / bar)

10 Tap-tap Shrug

30sec Scap pull ups (rings / bar)

10 Tap-tap Muscle clean

30sec Beat swings (forwards + backwards = 1 rep. Rings / bar)

10 Tap-tap Power clean

30sec Hips to rings (bar)

10 Power clean drops

Metcon

Metcon (Time)

9 rounds for time of:

1 Ring muscle up

5 Hang power cleans (60kg/40kg/40kg/30kg)

10 Burpees

15 Double unders