Category: Uncategorized
October 22, 2019

Wednesday 23rd October


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 3 rounds

5 Burpee kick outs

3 Ninja box jumps – land as tall and as quiet as possible, use low box if needed

B. 5 reps of each on coaches call with an empty barbell – ‘RATTLESNAKES’ at contact point

Tap-tap shrug

Tap-tap high pull

Tap-tap muscle snatch

Tap-tap power snatch

Metcon

Metcon (Time)

50 Burpee box jumps (24″/20″)

40 Hang power snatch (35kg/25kg/25kg/20kg)

30 Burpee box jumps

20 Hang power snatch

Wednesday 23rd October


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 10 Leg swings forwards + backwards side

10 Leg swings across body each side

10 Torso twists (L + R = 1 rep)

60sec Plank

30sec Side plank each side

20 Band pull aparts

Microband walk rig 2 rig forwards – swap to walking backwards 1/2 way

Microband walk rig 2 rig side step – swap sides 1/2 way

60sec Bottom of front squat hold with heavy KB

Weightlifting

A: Front Squat (4 x 5 @ 70%)

Set 1 & 2 (2 second pause in the bottom)

Set 3 & 4 (tempo 3:1:0:3)

Accessory

B: Metcon (No Measure)

50 Hollow rocks, every 10 reps perform 5 tucks

October 21, 2019

Tuesday 22nd October


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. Skipping

B. 10 Downward dog to seal

30sec Dead hang

10sec Downward dog to hip circles – 10 each side each direction

20sec Chin over bar hold – any grip

30sec Handstand hold

3 Strict C2B pull ups (strict pull ups / attempts

Gymnastics

A: Deficit Handstand Push up (Distance)

Find max deficit handstand push up (strict or kipping)

Metcon

B: CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Tuesday 22nd October


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 2 rounds

7 Wide stance PVC goodmornings

5 See-saw hinge each leg

5 Single leg deadlift each side – opposite leg, opposite hand

30sec Bent over row hold at top position with empty barbell

3 Broad jump

Weightlifting

A: Deadlift (4 x 5 @ 70% (DEFICIT))

B: Heels elevated squat (3 x 15)

Narrow stance

Back rack

October 20, 2019

Monday 21st October


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 30sec Dead hang

5 Tap-tap shrug – with an empty barbell

15sec Active hang

5 Tap-tap muscle clean

10 Beat swing (forwards + backwards = 1 rep)

5 Tap-tap power clean

10 Push back

5 Clean pull

10 Ball up

5 Muscle clean

5 Turn thru (T2B)

Metcon

Metcon (AMRAP – Reps)

E3MO3M for 18 minutes:

Rd 1 – 2 = 14 Toes 2 bar + 14 power cleans (42.5kg/30kg/30kg/20kg)

Rd 3 – 4 = 14 Toes 2 bar + 10 power cleans (60kg/40kg/40kg/30kg)

Rd 5 – 6 = 14 Toes 2 bar + 6 power cleans (70kg/50kg/50kg/40kg)

Monday 21st October


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 2 rounds*

*All movements to be completed on a single side before moving to opposite side (L = 1, R = 2)

30sec Glute bridge

30sec Single leg glute bridge

30sec Seated hip internal rotation stretch

10 1/2 Kneeling Bottoms up KB strict press

5 KB Bent over row X-10(hold at top)-X-3(at bottom)

Weightlifting

A: Dead Squat (Anderson Squat) (4 x 5)

Start at 70% of 1 RM or less if this is a new movement

B: Shoulder Press (4 X 5 @ 70%)

Set 1 & 2 (behind the neck press)

Set 2 & 4 (3 sec hold overhead each rep)

October 19, 2019

Sunday 20th October


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

Full group warm up – Lou Builders and bulldozers

Group A warm up – Adrian

2 rounds – 5 reps of each

Dumbbell bent over row

Dumbbell Push up

One arm dumbbell press – left (half kneeling)

One arm dumbbell press – right (half kneeling)

Seated banded pull down

Dumbbell deadlift

Dumbbell front squat

Group B warm up – Kate

Partner row, change every 30 seconds

Then

One lap or each of the following

Walking lunge with bend over high knee

Inch worm (no push up)

Microband side walk (change sides half way)

Burpee broad jumps

Metcon

Metcon (Time)

Team Conditioning

Part A

10 Tyre flip buy in

*The tyre can be flipped by 1, 2 or 3 people at a time, every team member must be involved in a flip at lease once.

THEN

Part B

3 rounds

1 rope climb

3 bag over shoulder (60kg/40kg/40kg/30kg)

5 thrusters (50kg/35kg/35kg/25kg)

15 double unders

* Each member to complete 3 full round of part B (consecutively) before tagging next team mate.

THEN

Part C

10 burpee box over buy out

* To be completed by each team member after the final team member has completed part B.

Accessory

Metcon (No Measure)

Choose 1, 2 or 3 of the following things to work on when required

– Find 1 rm squat snatch or push jerk

– 3 rounds of Strict Lynne (max reps bench press followed immediately by max reps strict pull up)

– Max strict handstand push ups or handstand walk in 5 min

– Tabata assault bike (4 rounds)

– Sled push / pull

– Muscle ups

– AMRAP 7 min

5 toes 2 bar

7 power clean (50kg/35kg/35kg/25kg)

9 deadlifts (50kg/35kg/35kg/25kg)

12 air squats

– Accessory circuit 2 x 8 of each of the following

Reverse lunges – barbell back rack

Turkish get ups

Russian twist

One arm row

October 18, 2019

Saturday 19th October


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. Rowling*

*Coach to decide distance

– Every meter over or under specified distance = 1 burpee

– Land on number = coach to do 10 burpees

B. Burpee over partner across gym and back

Metcon

Metcon (Time)

In groups of 2 or 3, complete:

5km Row (changing every 500m)

50 Burpee over partner each (changing every 10 reps)

October 17, 2019

Friday 18th October


Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 3 rounds (7mins)

30sec Standing Assault bike – increase pace each round

15sec rest

30sec Russian KB swings – heavy

15sec rest

30sec

Rnd 1 – banded lat push down

Rnd 2 – Beat swing

Rnd 3 – Strict pull ups (attempts)

15sec rest

Metcon

Metcon (Time)

3/ 2.25km Assault bike buy in

THEN

10 rounds of:

1 Bar muscle up

3 Handstand push ups

10 Kettlebell swings (16kg/12kg/12kg/8kg)

THEN

600m Run buy out

Friday 18th October


Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. Downward dog to lunge position for 10 Hip circles each direction – LEFT then RIGHT

10 Alternating downward dog to seal

B. 30 PVC Passthroughs – bring grip slightly narrower every 5 reps

10 PVC around the worlds each direction

10 PVC OH hold Cossacks (L (1) – R (2)…)

PVC OH hold duck walk rig 2 rig

10 PVC OHS 333X

Weightlifting

A: Overhead Squat (4 x 2 @ 90%)

Accessory

B: Roll outs (3 x 8)

barbell or evil wheel

C: Metcon (Distance)

Accumulate 20 seated box jumps (24″/20″)

Score = the height of the box you are seated on to start.