Friday 22nd November
November 21, 2019

Friday 22nd November


Temper Strength and Conditioning – Strength

Warm-up

A: Warm-up (No Measure)

10 PVC OH squats

Rig 2 rig OH hold PVC duck walk

10 PVC passthroughs (backwards + forwards = 1 rep)

Rig 2 rig pivoting OH hold PVC cossack

10 PVC Kang squats – https://www.youtube.com/watch?v=p2cQp1aAWjc

Rig 2 rig OH hold PVC reverse duck walk

B: Warm-up (No Measure)

3 reps of each with an empty barbell on coaches call;

Tap-tap shrug

Tap-tap high pull

Tap-tap muscle snatch

Tap-tap power snatch

OHS

First pull

Snatch pull

Muscle snatch

Weightlifting

A: Misfit Snatch Complex (Find your heaviest complex )

All four movements equal 1 rep.

Squat Snatch, Overhead Squat, High Hang Snatch, Overhead Squat

Accessory

B: Barbell sit ups (3 x 15)

Legs straight

Friday 22nd November


Temper Strength and Conditioning – Conditioning

Warm-up

A: Warm-up (No Measure)

3 rounds

20sec Standing Assault bike

5 Burpee over wall ball

Rnd 1 = 10 Wall ball wall facing front squats

Rnd 2 = 10 Wall ball push press

Rnd 3 = 10 Wall ball

Metcon

Metcon (Time)

50/ 40 calorie assault bike

50 wall ball (9kg/6kg/6kg/4kg)

50 burpees

November 20, 2019

Thursday 21st November


Temper Strength and Conditioning – Strength

Warm-up

A: Warm-up (No Measure)

20 Alternating DB bent over row – torso horizontal (L = 1, R = 2…)

20 Alternating DB upright row (L = 1, R = 2…)

20 Alternating DB zottman curl (L = 1, R = 2…)

3-2-1 each of

Strict pull up

Ring dip (bar / bench / box) 33XX

Accessory

A: Sled pull (Weight)

Find a heavy 15m sled pull in 1 minute
you can make up to 3 attempts

B: Lateral Raise (2 x 15)

Gymnastics

C: Muscle-ups (max set)

RING

C: Bar Muscle-ups (max set)

Thursday 21st November


Temper Strength and Conditioning – Conditioning

Warm-up

A: Warm-up (No Measure)

10 Crouching tiger hidden dragon (L = 1, R = 2…)

25sec Handstand hold

Rig 2 Rig high knees

20sec Handstand hold

Rig 2 Rig boots 2 glutes

15sec Handstand hold

Rig 2 Rig zombie kicks

10sec Handstand hold

Rig 2 Rig hurdle steps

5sec Handstand hold

B: Warm-up (No Measure)

3 rounds with an empty barbell;

Rnd 1 = 7 reps, Rnd 2 = 5 reps, Rnd 3 = 3 reps

Front squat

Push press

Thruster

Metcon

A: Metcon (AMRAP – Reps)

2 minutes max reps thrusters (65kg/45kg/45kg/30kg)

Metcon

B: Metcon (Time)

600m Run

30 Handstand push ups

400m Run

20 Handstand push ups

200m Run

10 Handstand push ups

November 19, 2019

Wednesday 20th November


Temper Strength and Conditioning – Strength

Warm-up

A: Warm-up (No Measure)

10 Double DB Single leg deadlift each leg

3 rounds

30sec Glute bridge

30sec Glute march

10sec rest

60sec Double DB bent over row hold

10 Double DB muscle clean

Weightlifting

A: Power Clean (4 x 4 @ 65%)

Rep 1 from high hang (hip crease)

Rep 2 from mid hang (mid thigh)

Rep 3 from low hang (knee)

Rep 4 from the floor

Accessory

B: Romanian Deadlift (3 x 15)

Wednesday 20th November


Temper Strength and Conditioning – Conditioning

Warm-up

A: Warm-up (No Measure)

60sec Front of shoulder stretch on floor

60sec Kneeling thoracic opener – Kneeling with elbows supported on box or bench, hands holding PVC approx. 2 fist width apart, drop chest down between arms

30sec Front of shoulder stretch on floor

30sec Kneeling thoracic opener

B: Warm-up (No Measure)

Rig 2 rig Single arm DB OH walking lunge – first arm

30sec Floor support

Rig 2 rig Single arm DB OH walking lunge – alternate arm

30sec Bottom of ring / bar / bench / box dip hold

Rig 2 rig Single arm DB OH walking lunge – first arm

30sec Active hang

Rig 2 rig Single arm DB OH walking lunge – alternate arm

30sec Strict pull up / attempts / ring row

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

13 Front rack lunges (50kg/35kg/35kg/25kg)

10 Pull ups

7 Ring dips

November 18, 2019

Tuesday 19th November


Temper Strength and Conditioning – Strength

Warm-up

A: Warm-up (No Measure)

3 rounds*

*Complete 3 rounds of all movements on a single side before moving to opposite side.

20sec Low dragon

20sec Dragon

20sec Kneeling single leg hamstring stretch

3 rounds*

*Complete 3 rounds of all movements on a single side before moving to opposite side.

20sec Thread the needle

20sec Twisted cross

20sec Lat stretch on floor

B: Warm-up (No Measure)

3 rounds of Bear Complex, 3 reps of each movement with an empty barbell

Weightlifting

Bear Complex (5 x 7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
7 Unbroken rounds of this Complex = 1 set

Tuesday 19th November


Temper Strength and Conditioning – Conditioning

Warm-up

A: Warm-up (No Measure)

3 rounds

20sec Standing Assault bike

5 Burpee over KB

Rnd 1 = 10 Single arm KB swing LEFT

Rnd 2 = 10 Single arm KB Swing RIGHT

Rnd 3 = 15 KB Swing

Metcon

Metcon (4 Rounds for calories)

4 rounds, each for max calories*

6 Bag over shoulder (60kg/40kg/40kg/30kg)

6 Burpee over bag

Max calories Assault bike.

*2 min cap per round

**Rest as needed between rounds

November 17, 2019

Monday 18th November


Temper Strength and Conditioning – Strength

Warm-up

A: Warm-up (No Measure)

4 rounds*

*1 round = all movements on a single side (L = 1, R = 2…)

30sec Single leg plank – foot in contact with ground is side that you are going to complete other movements on

5 Single leg KB deadlift – same leg same arm

5 Bent over row X33X

5 Upright row

5 Bottoms up KB strict press

Weightlifting

A: Behind The Neck Jerk (4 x 4 @ 65% of 1 rep max Push Jerk )

Accessory

B: Renegade Row (2 x 30)

15 each side, alternating

Monday 18th November


Temper Strength and Conditioning – Conditioning

Warm-up

A: Warm-up (No Measure)

3 rounds

20sec Strapless row

Rnd 1 = 10 Feet together squats

Rnd 2 = 10 Toe spot squat each side

Rnd 3 = 5 Pistol -ve’s each side

Rig 2 rig 2 rig pinch grip plate carry (15kg/10kg/10kg/5kg) – one hand from rig 2 rig, swap hands on return

Metcon

A: Metcon (Calories)

Max calorie row 5 minutes

*Can only work for the first 20 seconds of every minute

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes

1 Rope climb

10 Pistols

C: Metcon (Distance)

3 minutes max distance suitcase carry (28kg/20kg/20kg/16kg) – change arms every 50m