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Monday 6 am Civic Park

60:60

5 air squat 5 push ups 

5 double unders 5 tuck jumps 

5 burpee 5 mountain climbers 

4 sets 24 minutes 

45:45 

Anterior rocks

Posterior rocks 

4 sets 6 minutes 

 

Monday 345 pm Just for Girls Civic Park 

60:60

5 air squat 5 push ups 

5 double unders 5 tuck jumps 

5 descended burpee 5 mountain climbers 

4 sets 24 minutes 

45:45 

Anterior rocks

Posterior rocks 

4 sets 6 minutes 

 

Tuesday 6 am Civic Park

16 minutes as many rounds as possible 1:3

6 Barbell deadlift-deadlift high pull-hang clean complex 

Run 200 m

Every minute 

5 BB/plate press

5 BB/plate row

6 sets 6 minutes 

 

Tuesday 12 pm Kennedy Reid Domain

1:1

Barbell deadlift-deadlift high pull complex 

Run 200 m

16 minutes AMRAP 

Every minute

5 BB/plate press

5 BB/plate row

6 sets 6 minutes 

 

Wednesday 6 am Georges Heights Oval

40:40

Torsonator 

Swiss ball hip extension knee flexion

Band crawls

5 sets 20 minutes

45:45

Band circles left

Band circles right

4 sets 6 minutes

 

Wednesday 945 am Female Strength Civic Park 

Continues 

6-8 Front squats

6-8 Plank walk outs 

6 minutes 

6 Alt DB Lunges

6 Floor Cobras 5:3:0 tempo

6 minutes 

60:60

SB Push up 

Alt arm leg extension 

3 sets 6 minutes 

30:30

Partner resisted forward pull 

partner resisted reverse pull 

3 sets 6 minutes 

 

Thursday 6 am Civic Park

4-6 reps every 70 seconds

Rope grip pull ups

Bar dips

DB box step ups 

6 sets each 7 minutes

45:45

Bar support holds

DB flexion extension 

4 sets 6 minutes 

 

Thursday 7 am Kennedy Reid Domain

4-6 reps every 70 seconds

Rope grip pull ups

Bar dips

DB box step ups 

6 sets each 7 minutes

45:45

Rocks

4 sets 6 minutes 

 

Friday 6 am Civic Park 

60:60

Barbell front squat 

Barbell roll outs

4 sets 

Walking lunge alt DB press 

DB high plank push up pull 

4 sets 

DB support hand/wall stands

SB Jacknife 

4 sets 

 

Saturday 7 am Georges Heights Oval

Teams 1:3

1 rope climb

2 DB snatch left then right

3 pistol squats left then right

24 minutes AMRAP

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