Monday 30th March
March 26, 2020

Friday 27th March


Temper Strength and Conditioning – Strength

Warm-up

A: Warm-up (No Measure)

4 rounds (Rnd 1 = L, Rnd 2 = R…)

4 See-saw hinge

4 Single arm DB front squats

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 minutes:

10 Single arm dumbbell deadlifts (left)

10 Single arm dumbbell deadlifts (right)

40m Suitcase carry (left)

40m Suitcase carry (right)

10 Single arm front squats (left)

10 Single arm front squats (right)

40m Suitcase carry (left)

40m Suitcase carry (right)

Weights = 22.5kg/15kg/15kg/10kg

Accessory

Broad jump (2 Rounds for distance)

Friday 27th March


Temper Strength and Conditioning – Conditioning

Warm-up

A: Warm-up (No Measure)

4 rounds

4 See-saw hinge – swap sides each round

4 Athletic burpees

4 Hanging knee raise

4 Ball up

4 Strict T2B

4 Turn thru’s (normal T2B)

Build into deadlift weight

Metcon

Metcon (Time)

5 rounds:

1 Deadlift (142.5kg/100kg/100kg/75kg)

10 Toes-to-Bar

15 Bar Facing Burpees

March 25, 2020

Thursday 26th March


Temper Strength and Conditioning – Strength

Warm-up

A: Warm-up (No Measure)

30sec Plank

10sec rest

30sec Side plank – LEFT

10sec rest

30sec Side plank – RIGHT

2 rounds – complete all movements on a single side then swap sides on second round

5 Single arm bent over row @ X55X tempo

5 Bottoms up KB strict press @ 3333 tempo

Weightlifting

Push Press (5 x 4 @70% of 1RM)

10 second pause overhead on each rep

Accessory

One arm row (3 x 15)

Bent over.

KB or DB

Russian Twist (3 x 15)

Thursday 26th March


Temper Strength and Conditioning – Conditioning

Warm-up

A: Warm-up (No Measure)

3 rounds

7 Single straight arm banded lat push down each side

Rnd 1 = 10 Beat swing (backwards + forwards = 1 rep)

Rnd 2 = 6 Push backs

Rnd 3 = 3 Strict C2B (3 attempts / 3 pull ups / 3 1/2 range pull up with 3 sec lower)

Rnd 1 = Rig 2 rig 2 rig Zombie kicks

Rnd 2 = Rig 2 rig 2 rig Hurdle steps

Rnd 3 = Rig 2 rig 2 rig Boots 2 glutes

Metcon

Metcon (Time)

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Bar muscle ups

*200m Run after each set

March 24, 2020

Wednesday 25th March


Temper Strength and Conditioning – Strength

Warm-up

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Weightlifting

Shankle Complex (Build to a heavy single complex)

1 deadlift

3 hang clean pulls

1 hang squat clean

2 split jerks

Accessory

Split Squat (3 x 15)

Wednesday 25th March


Temper Strength and Conditioning – Conditioning

Warm-up

A: Warm-up (No Measure)

3 rounds Rowling

10 Hip circles each side each direction

10 Lunge position alternating between upward T-rotation away from high knee then reaching down and under leg for thread the needle. Complete all 10 on left before swapping legs.

30sec Downward dog

15 Band pull aparts

Metcon

Metcon (5 Rounds for time)

5 rounds, each for time, of:

10 Back squats (70kg/50kg/50kg/40kg – from the rack)

300m/200m Row

March 23, 2020

Tuesday 24th March


Temper Strength and Conditioning – Strength

Warm-up

A: Warm-up (No Measure)

Unbroken

30sec Glute bridge

15sec Glute march

15sec Single leg glute bridge – LEFT

15sec Single leg glute bridge – RIGHT

15sec Glute march

30sec Glute bridge

Barbell in rack at appropriate height;

60sec Standing child’s pose holding onto barbell

30sec Tricep mash each side

With an empty barbell;

5 Seated straight leg strict press

5 Seated straight leg BTN strict press

Weightlifting

Jerk Complex (Build to a heavy single)

1 Behind the neck jerk

2 Pause push jerks

3 Push jerks

Accessory

Glute raise (3 x 15)

Tuesday 24th March


Temper Strength and Conditioning – Conditioning

Warm-up

A: Warm-up (No Measure)

45sec Handstand hold (wall walk hold / inverted bear crawl hold)

10 Feet together squats

30sec Active hang

10 Toe spot squats (5 each side)

5 Handstand -ve’s (inverted bear crawl -ve)

10 Pistol -ve’s (5 each side)

5 Strict pull ups (Metcon option)

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

March 22, 2020

Monday 23rd March


Temper Strength and Conditioning – Strength

Warm-up

A: Warm-up (No Measure)

Rig 2 rig walking lunge with upward T-rotation away from high knee

5 Hip circles each side each direction

5 Band pull aparts

3 Banded passthroughs (backwards + forwards = 1 rep)

5 Band pull aparts

3 Banded around the worlds each direction

3 Band pull aparts

With an empty barbell;

5 Tap-tap shrug

5 Tap -tap high pull

into

Rnd 1 = 5 Tap-tap hi-hang muscle snatch*

Rnd 2 = 4 Hang muscle snatch*

Rnd 3 = 3 Below knee muscle snatch*

*+ 10sec Bottom of OHS hold after last rep

Weightlifting

Snatch Complex (Build to a heavy complex)

1 Snatch

2 Snatch balance

3 Overhead squats

Accessory

Dumbbell Bench Press (3 x 15)