Wednesday 25th September
September 24, 2019

Wednesday 25th September


Temper Strength and Conditioning – Conditioning

Warm-up

7/5 cal row

10 air squats

5 DB upright row (each side)

7/5 cal row

5 pistol negatives (each side)

5 DB hang snatch (each side

7/5 cal row

5 pistols (each side)

5 DB snatch (each side)

*

3 rounds of clean complex (can increase weight each round):

clean pull

hang muscle clean

power clean

Metcon

A: Metcon (Time)

Power clean ladder

Perform 1 rep of each of the following weights

1. 60kg/40kg/40kg/30kg.

2. 65kg/45kg/45kg/35kg

3. 70kg/50kg/50kg/40kg.

4. 80kg/55kg/55kg/42.5kg

5. 90kg/60kg/60kg/45kg

Metcon

B: Metcon (Time)

For time

30 pistols

30 alternating kettlebell snatch (24kg/16kg/16kg/12kg)

September 23, 2019

Tuesday 24th September


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 4 rounds

*1 round = all reps completed on a single side (L (1) – R (2)…)

10 Bottoms ups KB strict press

8 Single leg KB RDL – same leg same arm

10 Single arm bent over KB row – torso horizontal

Weightlifting

A: Push Jerk (5 X 4 @ 60%)

set 1, 3, 5 pause in first dip

set 2 & 4 touch and go

Accessory

B: Romanian Deadlift (2 x 15)

Tuesday 24th September


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 3 rounds

10sec Standing Assault bike sprint

Rig 2 rig PVC OH Hold duck walk

10 PVC OH Hold cossack (L (1) – R (2)…)

5 Strict pull ups (ring row)

Metcon

A: Metcon (Time)

2 rounds for time

20/15 cal Assault bike

15 Pull ups

15 Overhead squats (42.5kg/30kg/30kg/20kg)

B: Metcon (AMRAP – Reps)

Accumulate

20 Parallette – push up + shoot through + dip + shoot through

September 22, 2019

Monday 23rd September


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 45sec Side plank each side

10 Banded passthroughs (backwards + forwards = 1 rep)

10 Banded around the worlds each direction

20 Band pull aparts

20 Banded cossack (L (1) – R (2)…)

B. With a PVC on coaches call

Hi-hang high pull

Hi-hang muscle snatch

Hang high pull

Hang muscle snatch

High pull

Muscle snatch

Weightlifting

A: Muscle Snatch (1 x 4)

B: Power Snatch (4 x 4 @ 60%)

Set 1 & 3 touch and go

Set 2 & 4 – 3 second pause in receiving position

Accessory

C: Russian Twist (2 x 15)

Monday 23rd September


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 10 PVC Backrack alternating lunge with T-rotation over high knee (L (1) – R (2)…)

10 PVC Goodmorning to bottom of back squat to stand

10 Burpee over PVC (facing)

10 Scap pull ups (rings or bar depending on WOD option)

10 Beat swing (forwards + backwards = 1 rep)

5 Hips to rings (bar)

3 Strict pull ups (rings or bar)

Metcon

Metcon (Time)

27, 24, 21 Back squats (50kg/35kg/35kg/25kg)

18, 15, 12 Bar facing burpee

9, 6, 3 Ring muscle up

September 20, 2019

Saturday 21st September


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 2 rounds*

Rnd 1 = L, Rnd 2 = R

10 Single arm KB bottoms up strict press

10 Single arm KB bottoms up alternating lunge

10 Single leg single arm KB deadlift – same leg, same arm

10 Single arm KB upright row

5 Single arm KB OHS

Metcon

Metcon (Time)

100 Burpee box jump buy in

THEN

5 rounds

3 Strict press (55kg/35kg/35kg/25kg)

5 Sumo-deadlift high pull (60kg/40kg/40kg/30kg)

7 Front squat (70kg/50kg/50kg/37.5kg

September 19, 2019

Friday 20th September


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 4 rounds

5 Double DB Single leg deadlift (Rnd 1 = L, Rnd 2 = R…)

7 Double DB Bent over row (torso horizontal)

9 Double DB Upright row

11 Double DB Lateral raise

13 Double DB 1/2 range bicep curls

Weightlifting

B: Metcon (Weight)

Build to a heavy complex.

1 Clean pull

1 Hang clean

1 Clean

Accessory

B: Lateral Raise (3 x 15)

September 18, 2019

Thursday 19th September


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 4 rounds (L (1) – R (2)…)

Rig 2 rig bottoms up KB waiter walk

straight into

10 Bottoms up KB strict press

B. 2 rounds

10 Band pull aparts

5 Prone I’s each side

10 Handstand push up scap presses

Weightlifting

A: Push Press (3 x 4 @ 80%)

Accessory

B: Metcon (Time)

200m Suitcase + waiter walk (24kg/16kg/16kg/12kg)
Swap arms at 100m mark

Thursday 19th September


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 12 Single straight arm banded lat push down each side

Max set banded tricep extension – aim for 30+ reps. Band over normal pull up bar.

12 Explosive glute bridge ups

12 Beat swings (forwards + backwards = 1 rep)

12 Kipping stiff leg T2B (attempts)

12 Hips to bar (attempts)

Gymnastics

A: Bar Muscle-ups (1 x max set)

For set to count must be clean reps, i.e. no chicken wings, no climbing up and over bar

Metcon

B: Metcon (Time)

3, 6, 9, 12, 15, 18, 21, 24, 27

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

Toes 2 bar