Saturday 4th July

Friday 3rd July


Temper Strength and Conditioning – Strength

Weightlifting

A: Bar Dips (4 x 5 @ 77.5%)

Gymnastics

B: Metcon (AMRAP – Reps)

Accumulate:

3 minutes in L-sit

3 minutes rig grip work (hang, weight transfer, monkey)

10 minutes of RIG skill practice

– Pull ups

– T2B

– Bar muscle up

June 30, 2020

Wednesday 1st July


Temper Strength and Conditioning – Conditioning

Metcon

Metcon (Time)

600m sandbag run buy in

THEN

15, 12, 9

Box jump (24/20)

Handstand push up

STRAIGHT IN TO

9, 6, 3

Box jump (30/24)

Strict handstand push up

Wednesday 1st July


Temper Strength and Conditioning – Strength

Weightlifting

A: Shoulder Press (4 x 5 @ 77.5%)

Accessory

B: Upright Row (3 x 15 OR 5 x 8)

C: Overhead Tricep Extension (3 x 15 OR 5 x 8)

Standing. Palms down. Barbell

Tuesday 30th June


Temper Strength and Conditioning – Strength

Weightlifting

A: Hang Muscle Clean (4 x 3 )

Can build or hold weight across working sets. Start at 70% of hang power clean if possible.

B: High Hang Power Clean (4 x 3)

Can build or hold weight across working sets. Start at 70% of hang power clean if possible.

C: Hang Power Clean (4 x 3 )

Can build or hold weight across working sets. Start at 70% if possible.

June 28, 2020

Monday 29th June


Temper Strength and Conditioning – Conditioning

Metcon

A: Metcon (5 Rounds for calories)

5 rounds of 30 seconds, each for max calorie assault bike

(minimum 90 seconds rest between rounds)

B: Metcon (5 Rounds for calories)

5 rounds of 30 seconds, each for max calorie row

(minimum 90 seconds rest between rounds)