Friday 20th September
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

September 17, 2019

Wednesday 18th September


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 2 rounds

10 Single leg glute bridge ups LEFT

10 Single leg glute bridge ups RIGHT

30 Glute bridge march

B. Childs pose with shoulder variation

10 Double dumbbell RDL

10 Double dumbbell bent over row (torso horizontal)

10 Double dumbbell zottman curl – https://www.youtube.com/watch?v=FSGDM9-dZ9w

B. 5 reps of each with an empty barbell

Tap-tap shrug

Tap-tap muscle clean

Tap-tap power clean

First pull

Second pull + muscle clean

Weightlifting

A: Power Clean (3 x 4 @ 80%)

Accessory

B: Glute raise (3 x 15)

Wednesday 18th September


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 10 Bottoms up KB OH single arm hold alternating lunge LEFT(e.g. KB locked out overhead in LEFT hand, alternating lunge L = 1, R = 2…)

10 Bottoms up KB OH single arm hold alternating lunge RIGHT (e.g. KB locked out overhead in Right hand, alternating lunge L = 1, R = 2…)

30sec Active hang

30sec Bottom of push up hold

30sec Chin over bar hold

10 1 + 1/2 Push ups – All way down, halfway up, back down, lock out at top

3 Pull up -ve’s

10 Explosive push up pumps – 5 1/2 range push ups + 5th rep explosive push up (hands must leave ground – can be on knees)

Metcon

A: Metcon (5 Rounds for reps)

5 Rounds , each for Max Reps

Bench Press (60kg/35kg/35kg/25kg)

Pull-Ups
No rest between bench press & pull ups

B: Metcon (Time)

100 Overhead walking sandbag lunges (20kg/15kg/15kg/10kg)

September 16, 2019

Tuesday 17th September


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 10 Bottoms up KB OH single arm hold alternating lunge LEFT(e.g. KB locked out overhead in LEFT hand, alternating lunge L = 1, R = 2…)

10 Bottoms up KB OH single arm hold alternating lunge RIGHT (e.g. KB locked out overhead in Right hand, alternating lunge L = 1, R = 2…)

Rig 2 rig Goblet squat side step walk LEFT foot lead

Rig 2 rig Goblet squat side step walk RIGHT foot lead

Weightlifting

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

Accessory

B: Lateral Step Up (3 x 15)

Tuesday 17th September


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 60sec Handstand hold with weight shift bias side to side

30 RDL

20 Sumo stance good morning

10 See-saw hinge( L (1) – R (2)…)

20sec Single leg glute bridge each side

30sec Single arm hang each side (progression = loosen one hand on rig but stay in contact with bar)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

5 Deadlift (125kg/85kg/85kg/65kg)

5 Strict handstand push up

EMOM 5 Medicine ball clean (9kg/6kg/6kg/4kg)

Metcon (AMRAP – Reps)

Tabata tucks

*Rest is in tuck

September 15, 2019

Monday 16th November


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 2 rounds (5:20)

30sec Dead hang

10sec transition

30sec Floor support

10sec transition

30sec Handstand hold

10sec transition

30sec Bottom of bench dip hold

10sec transition

B. 10 Narrow grip barbell upright row

10 Snatch grip barbell upright row

10 Snatch grip BTN strict press

10 Snatch grip RDL

10 Snatch grip bent over row

C. 3 Tap-tap shrug

3 Tap-tap high pull

3 Tap-tap muscle snatch

3 Tap-tap power snatch

3 First pull

3 Second pull + high pull

Weightlifting

A: Power Snatch (3 x 4 @ 80%)

Accessory

B: Bar Dips (3 x 15)

Monday 16th September


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. Skipping

B. Agility ladder

One foot one hole

Both feet one hole

Single leg

Bounding

Accessory

A: Broad jump (2 Rounds for distance)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

200m Run

25 Double unders
run = 20 reps ( 1 rep for every 10 meters)