Thoroughbred training

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Baseline testing kicks off this week!
We'll be consolidating all this strength, you've been building, and converting it into stamina.
Tap N go movement for those who are comfortable/ready for it, barbell and KB complexes, heavier, higher output metcons etc.
Paired with this will be more gymnastics, but starting to bring a little more kipping work in to build on  the strict stuff that has been the focus.
This wraps up Dec 16th, just in time for our end of year celebration competition and good food.
Once again, incredible work from everyone on PR WEEK!  You should be so proud.

THOROUGBRED BASELINE TESTING 2 OCT

Monday

FITNESS

PERFORMANCE

A.

Front Squat 5RM

B.

25 Front Squats 20/15kg

5 Plate Inchworms

20 Front Squats 30/20kg

10 OH Situps 20/10kg

15 Front Squats 40/25kg

15 Hanging Knee Raises

10 Front Squat 50/30kg

20 Slamballs 9/6kg

5 Front Squat 60/35kg

Max Situps

AMRAP in 10mins

A.

Back Squat

5 RM

B.

25 Front Squats 30/20kg

5 TTB

20 Front Squats 45/30kg

10 TTB

15 Front Squats 60/40kg

15 TTB

10 Front Squat 75/50kg

20 TTB

5 Front Squat 90/60kg

Max TTB

AMRAP in 10mins

Tuesday

FITNESS

PERFORMANCE

A.

Single Arm Press

Max reps with KB e/arm

*aim for 5-10 reps

B.

3 min Row

3mins Rest

2min Airbike

2min Rest

1min Double under

A.

STOH

10RM

B.

3 min Row

3mins Rest

2min Airbike

2min Rest

1min Double under

Wednesday

FITNESS

PERFORMANCE

A.

Sumo Deadlift

3RM, reset

B.

21-15-9

Russian Swings 32/24kg

Lateral Plate Burpee

A.

Hang Power Snatch

3RM

B.

21-15-9

Hang Power Snatch 40/25kg

Lateral Bar Burpee

Thursday

FITNESS

A1.

Suitcase Carry

Build to the heaviest for 15metres each arm

A2.

Double KB Front Squat

10RM

B.

50m Very Heavy Carry (Sandbag/stone/deadball 65/45kg)

100m Heavy Carry (Keg/deadball 50/35kg)

400m Moderate Carry (Farmers 2 x 32/24kg)

*create a 3 item medley using whatever heavy/awkward objects you have at hand.

Friday

FITNESS

PERFORMANCE

A. FITN & PERF

Strict Single Arm High Pull

Max reps e/arm with 25-33% of bodyweight

B.

Strict CTB Pullups in 4mins

C.

10/7 Pushups

10 Ring Rows

10 Single Arm DB Pushpress (total)

10 Weighted Situps 9/6kg (hold medball at chest)

AMRAP in 12mins

B.

Conventional Kip CTB Pullups

Max reps (unbroken)

C.

10/7 Strict HSPU

2 Rope climbs

20/14 Push ups

2 Box Climbs 100/75cm

AMRAP in 12mins

Saturday

FITNESS

PERFORMANCE

A.

4 Deadlifts + 3 Hang Clean + 2 Front Squats + 1 STOH

Build to a max weight

B

200m Run

15 Russian Swing 24/16kg

10 Goblet Squat

5 KB Dead Clean & Press e/arm

AMRAP in 16mins

A.

4 Deadlifts + 3 Hang Clean + 2 Front Squats + 1 STOH

B.

800m Run

40 Wallballs 9/6kg

600m Run

30 Deadlifts 70/50kg

400m Run

20 Hang Power Clean 70/50kg

200m Run

10 Clean & Jerk 70/50kg

For time

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