Monday 17102016
Activation –
Lateral Balance Work
Focus -
10 Sets - Rest 45 Secs
Slam Ball @6kg Throw To Sprint
Conditioning –
I Go You Go
7 x 250m Row Each
These are all out efforts. No More than 5 sec drop off. If so accumulate 5 burpees per second dropped
Tuesday 18102016
Activation –
3 x
5 KB Bottom up press EA
10 band pull apart
30 lunges
Focus –
12 Min Ladder
3,6,9,12,15 .....
Thruster @40/25
Pull Up
Run 100m
Rest 5 Mins
12 Min Ladder
5,10,15,20,25 ......
KB Swing @24/16
Burpee
Run 100
Wednesday 19102016
Activation –
3 x
30 Sec Handstand hold
45 Sec Passive Hang
1 Min plate plank walk
Focus –
Handstand Push Up Progressions
Then
OMEM 10
1-5 Kipping HSPU
Conditioning –
For Form 12 Min Amrap
10 Box Dips
1 Round 21's
15 Weighted Sit Ups
Thursday 20102016
Activation –
In Pairs Complete
100m Bear Crawl
100m Wheel Barrow Walk
100m Bear Crawl
Focus –
1 min on 1 min off x 5
Med Ball Pommel Horse
Rest 2 mins
1 Min on 1 Min Off
ME Knee Raises
Amrap Sit Ups
Conditioning –
'Annie'
50-40-30-20-10
DU's/ Single skips
Sit Ups
Friday 21102016
Activation –
3 x
20 Side lying leg raise each side
15 Scap pull ups
15 Hollow Rocks
Focus –
Rear Leg Raised Split Squat 5x10 EL
Stay at same weight
Increase load by 2.5kg
Intermediate - Pull Ups 5x5
Beginner -Ring Row - 5x10
Conditioning –
2 Rounds
50 Push Press @40/20
25 Burpees