Workouts of the Week




Strength – Lower/Shoulder and midline stability
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Wall climbs x 2-4
Rest 90 seconds

Three rounds for time of:
Wall Ball Shots x 30 reps (10/6kg)
Toes to Bar x 20 reps


Strength – Upper push TEST
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Complete as many reps as possible in 3.30 minutes of:

Rest 2 mins and repeat



Four sets for max reps of:
Against a 5-minute running clock . . .
Pull-Ups  x 15 reps
600 Meter Run
50/35kg Push Press x Max Reps
Rest exactly 5 minutes between sets

For each set note number of pull-ups completed and number of push press completed.


Strength – Oly
Six sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are FULL cleans)

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
60/40kg Hang Clean x 6 reps
24/20″ Box Jumps x 12 reps


Freaks on Friday


In teams of two, alternate tasks to complete 5 sets each of:
100/79kg Deadlift x 8 reps
Chest-To-Bar Pull-Ups x 16 reps
400 Meter Run

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