Tuesday 1st October
September 30, 2019

Tuesday 1st October


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 60sec Handstand hold

60sec Child’s pose with shoulder variation

30sec Internal shoulder rotation stretch holding onto rig upright

B. With an empty barbell;

10 RDL

10 Bent over row – torso horizontal, underhand grip

5 Tap-tap shrug

5 Tap-tap muscle clean

5 Strict press

5 Tap-tap hang clean

5 Push press

Metcon

A: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
5 minute cap

Accessory

B: Plyometric – 2 (plyometric strength and agility) (AMRAP – Reps)

3 x Two-foot jump (low hurdle, progressing to high hurdles)

3 x Five continuous squat jumps + agility ladder

3 x Two-foot jump (low hurdle, progressing to high hurdles)

2 x Agility T drill

3 x Two-foot jump (low hurdle, progressing to high hurdles)
Coach to be present when completing

Tuesday 1st October


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 4 rounds

5 See-saw hinge (Rnd 1 = L – Rnd 2 = R…)

10 DB Sumo stance good morning – DB held against chest

Weightlifting

A: Deadlift (4 x 6 @ 80%)

Accessory

B: Jump Squats (3 x 5)

Dumbbell each hand

September 29, 2019

Monday 30th September


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

10 PVC Hi-hang high pull

10 Scap pull ups

10 PVC Hi-hang muscle snatch

10 Push backs

10 PVC Hang muscle snatch

5 Strict pull ups (attempts / difficult ring row)

10 PVC Snap to hollow

5 Hips to bar

10 PVC Snap to superman

Metcon

Metcon (4 Rounds for time)

4 rounds, each for time

3 Bar muscle ups

40/30 cal Row

10 Hang power snatch (42.5kg/30kg/30kg/20kg)

Monday 30th September


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 10 Crouching tiger hidden dragon (L (1) – R (2)…)

60sec Glute bridge

30sec Glute march

30sec Single leg glute bridge each side

30sec Glute march

10 Prone Y’s each side

60sec Prone W hold with thoracic extension

10 Reverse crunches with PVC overhead

10 Push up to down dog – bias press through shoulders

Weightlifting

A: Back Squat (4 x 6 @ 80%)

B: Shoulder Press (4 x 6 @ 80%)

Accessory

C: Hanging knee raise (2 x 15)

Strict

September 27, 2019

Saturday 28th September


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 100m Run

Rig 2 rig Alternating samson lunge – keeping rear knee off of ground

Rig 2 rig alternating lunge with T-rotation over high knee

100m Run

Rig 2 rig bear crawl

Rig 2 rig crab walk

100m Run

5 Turn thru’s (ball ups)

5 Push up to crab each direction

Metcon

Metcon (Time)

600m Run

40 Front squats (65kg/45kg/45kg/35kg)

40 Toes 2 bar

40 Kettlebell swings (24kg/16kg/16kg/12kg)

600m Run

September 26, 2019

Friday 27th September


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 4 rounds

*Swap arms each round (L (1) – R (2)…)

60sec Handstand hold

5 Single arm DB man maker

B. 5 reps of each with an empty barbell;

Strict press

Push press

Push Jerk

Press in split

Footwork without barbell

Tall jerk

Weightlifting

A: Jerk Balance (2 x 4)

B: Split Jerk (2 x 4 @ 60% )

Accessory

C: Metcon (Time)

25 Man makers (22.5kg/15kg/15kg/10kg)

Friday 27th September


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. Agility ladder

B. 5 rounds – heavy

5 Double dumbbell bent over row – torso horizontal

5 Double dumbbell bicep curl

5 Double dumbbell arnold press

5 Double dumbbell overhead tricep extension

Metcon

A: Metcon (Time)

5 rounds for time

20 Box jumps (24″/20″)

10 Strict press (20kg/15kg/15kg/10kg)

Gymnastics

B: Metcon (Distance)

5 minutes max distance handstand walk

September 25, 2019

Thursday 26th September


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 20 Single arm Bottoms up KB strict press each side – heavy. Does not have to be unbroken.

20 Single arm KB upright row each side

60sec Active hang

30 Scap pull ups

10 Strict pull ups (attempts / ring rows)

Weightlifting

A: Push Press (5 x 4 @ 60%)

set 1, 3, 5 pause in dip

set 2 & 4 touch and go

Accessory

B: Weighted Pull-ups (2 x 15)

Thursday 26th September


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 4 rounds

10 cal Row

25 Single skips

Rig 2 rig goblet squat walk

5 V-ups

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

10 Calorie row

10 Goblet squats (16kg/12kg/12kg/8kg)

10 GHD sit ups

B: Metcon (Time)

4, 3, 2, 1 Rope climb

25 Double unders before each set

September 24, 2019

Wednesday 25th September


Temper Strength and Conditioning – Strength

Warm-up

Trigger:

Glutes, scaps, triceps

*

With an empty barbell complete

3 rounds, 5 reps of each

Deadlift

Bent over row

Hang muscle clean

Strict Press

Front Squat

Inchworm (w push-up)

Weightlifting

A: Muscle Clean (1 x 4 )

B: Squat Clean (4 x 4 @ 60%)

Set 1 & 3 touch and go

Set 2 & 4 – 3 second pause in receiving position

Accessory

C: Metcon (AMRAP – Reps)

5 minutes max pike push ups (toes)