FRIDAYS FILTHY FIFTY

50 KB Deadlift
50 Squat Jumps
50 KB Push Press
50 Push Ups
50 KB Swings
50 Sit Ups
Run 400m
Repeat

SOUTH COOGEE SMASH

Hill / Stair session

MONDAY MADNESS

30 Rounds in 30 Minutes

Circuit 1 - 10 Push Press /10 Push ups / 10 Swings

Circuit 2 - 10 Front Squats / 5 Burpees / 10 SSHP

Circuit 3 - 10 Plyo Lunges / 10 Bent Over Rows / 10 Sit ups

Each 10min circuit was performed on the minute, every minute for 10 minutes followed by a 2min rest.

SUSPENSION CIRCUITS

*Todays Movement Effects training session was run instead of Friday morning.

3 Stations per circuit, 1min each station, 6min total work
2min rest

Core Activation
Plank Alt Extensions
Supermans
MB Rotational Split Jumps

Posterior Chain
Back Row
YTWs
Single Arm Power Row

Anterior Chain
Chest Press
Tricep Press
MB Squat Push

Total
Standing Back Extension
High Curl
MB Woodchop

CARDIO ENDURANCE

Coast 2 Coast, Coogee to Clovelly

-Progressive Hill Shuttles

-400m Recovery Run

-Tabata* Squat Jumps

-400m Recovery Run

-Short Hill Endurance

-400m Recovery Run

-Hill/Stairs Endurance

-400m Recovery Run

-Tabata* Push ups

-2km Run

-Tabata* Sit ups

-400m Recovery Run

-Hill Sprints

*Tabata sets = 20sec work/10sec rest for 8 rounds (total 4mins)

KETTLEBELL STRENGTH ENDURANCE

Today was the first Official 'Kettlebell Group' training session. The crew smashed out a solid start to the newly formatted weekly training schedule.

KB Grind Circuit

-Front Squat

-Clean & Press

-Sumo Squat High Pull

-Power Row

-Burpee (chest to floor)

1min set, clock does not stop between Ex.
5min total work, 1min rest, 3 Rounds.

Metcon

15 Swings

Run 30m

15 Push ups

Run 30m

As many rounds in 15mins

SOUTH COOGEE HILL/STAIR SESSION

KETTLEBELL GRIND

STRENGTH
4 Sets, 6-8 Reps
-Sumo Deadlift
-Swings
-Cleans
-Clean Press

MET-CON
Crossover Countdown
-Swings, Reps 20 to 1
-Sit ups, Reps 1 to 20

SUNRISE

Complex
3x 3min rounds
-5 KB Cleans
-5 KB Front Squat
-5 KB Push Press
-5 KB Swing
Complete full round on one arm before changing sides
KB must not touch the ground during round

Challenge
20 to 1 Countdown
-KB Swings / Push ups
Swings regress one rep each round
Push ups increase one rep each round

COOGEE GONE BAD

Skills Training
KB Snatch

Met-con
5 Rounds
-KB Squat Press
-SDLHP
-Burpee (chest must touch ground)
-KB Swing
-15M Shuttle Run

Clock does not stop between stations
1min rest between rounds

PULL THIS

200 Pull Ups for time

CITY TO SURF RUN

Team Five Fingers represent

HERES TROUBLE

10,9,8,7,6,5,4,3,2,1 reps
2 hand KB Clean & Press

Combos
3x One leg Dead Lift
3x Cleans
3x Front Squat
3x Clean & Press
3x Push Press

Repeat 3 sets per hand

Kettlebell must not touch the ground during each set

Challenge
10 Burpee (chest to ground)
10 KB Swing
9 Burpee
10 KB Swing
8 Burpee
10 KB Swing
All the way down to 0

Swings always remain at 10 reps

FILTHY FIFTY

50x KB Deadlift

50x Squat Jumps

50x KB SSHP

50x Push ups

50x KB Swings

50x Full Sit ups

Run 400m

Repeat

Heavy Finisher:

3x10 KB Dead Lifts

3x10 SSHP (from hang)

3x10 Swings

HAPPY BIRTHDAY JADYN

This session is dedicated to my son Jadyn who turned 11 today. Happy birthday!

THE 'CENTURION'

-100 reps, 2x 24kg KB Clean Press

-100 reps, TRX Pulls

-100 Sit Ups

REST DAY

14km RUN

South Coogee to North Bondi Run

OLD SKOOL LUCKY 7

This is a tribute to the legend Rob ' Halestorm' Hale. Today we take it back to the old skool with an upper posterior chain smash.

7 sec tempo (4 sec eccentric / 3 sec concentric) for 7 reps. Complete 4 sets before moving on to the next exercise. Rest as needed between sets. Total time under tension for each set is 49 sec.

Use a weight that you can lift for 12RM.

-Pull Ups

-Lat Pulls

-Seated Row

-Underhand Grip Chin Ups