Wednesday 17th September

Mobility
Handstand focus – box stretch, band distraction.

Gymnastics strength/skill

hollow body shaping
ball ups/skin the cat
headstand straddle
Headstand tuck to press

Freestyle
20 mins of playtime –
Free standing handstand/ push-ups
Handstand walking
Deadlifts

Tuesday 16 September

Strength/skill
3 sets of 10 Deadlifts at heaviest load (take 3-5 sets warm up sets)

Conditioning
12min AMRAP
10 wall ball
8 power clean 60/30
6 STOH

Same weight for barbell movements
Tabatta

Strength
12 mins to find a heavy 3 pos snatch. Hi hang – hang – floor

Conditioning
Tabata intervalsimage
20 secs work 10 secs rest for 8 intervals
Complete all 8 on same exercise before moving on
No rest between exercises
Score is total reps combined for all 4 exercises

Calorie row
Kbs 24/16
Ab mat Sit ups
Kb Goblet squats 24/16

Sunday 14 September

Strength/skill
Back Squat – 10 mins to establish a 20 rep max
1.Week 4 of our 20 rep cycle – add 2-5kg from last week
2. Beginners 3 sets of 10 reps at moderate load

Conditioning
10 – 90 sec rounds

15 burpees
ME double unders

30 secs rest

Thursday 11th September

Strength

EMOM 5 Mins – 1x clean 1x hang clean 1 x front squat

Conditioning
For time
Row 1 km
25 thrusters 20kg
25 box over jumps
25 thrusters
25 box jumps
Row 1 km

20 min time cap

Wednesday 10th September

Mobility
Over head extension focus

Gymnastics strength/skill

4 x ME handstand hold wall or free standing
4 x box walk/ wall walk

10 min amrap for quality
5 xTripod tuck up to headstand- rest 30
5 xTripod straddle to headstand- rest 30
5 xTripod pike up to headstand- rest 30

Tuesday 9th September

Strength/skill
A. 5 sets of 10 bench press – in 5 sets build to a 10 rep max rest 2 min
B1. 3 sets of 1 min (accumulated time) hollow rocks
B2. 3 sets of 1 min (accumulated time) arch holds

Conditioning
For time
3 rounds of cindy
10 clean and jerks at 60/30
3 rounds of cindy
10 clean and jerks at 70/40
3 rounds of cindy
10 clean and jerks at 80/50

Cindy is
5 pull ups
10 push ups
15 air squats

Sunday 7th September

Strength/skill
Back Squat – 15 mins to establish a 20 rep max
Week 3/6 add 2-5kg (total 4-10kg from week1)
First time start with 70-75% 1 rm

3 sets of 2 min for ME handstand hold – 1 min rest

Conditioning
10 – 60 sec rounds
30 secs rest
10 Deadlifts 100/60
ME bar over burpees

Rest- recovery – catch up

recovery

30-40 mins Z1 row with dynamic mobility every 5 mins

or 30 mins active recovery swim (easy)

Mobility

Focus –

front rack

Over head positioning