Monday 03102016
Activation –
3 x
30 Sec Handstand Hold
1 Length Bear Crawl
10 Bottom Up KB Press EA
Focus –
20 Mins
Ring Skills
Inversions
Conditioning –
3 Rounds
Run 100m
12 Strict SA KB Press EA
12 Band Pull Aparts
Back Burner 10 Sec Hold Each Position
Tuesday 04102016
Activation –
3 x
10 KB RDL
10 KB OH Lunges EA
10 Hollow Rocks
Focus –
5 x 1 min Each
Chinese Plank
Barbell Window Wipers
Conditioning –
7 Min Window
100 Ball Slams
Wednesday 05102016
Activation –
In Pairs
20 Banded Lunges EL
30 Sec banded plank
Focus –
Rear Leg Raised Split Squat 5x10 EL
Stay at same weight
Increase load by 2.5kg
Intermediate - Pull Ups 5x3
Beginner -Ring Row - 5x10
Conditioning –
10 Min Amrap
10 Step KB Ups Double @24/16
10 Bent Over Row
100 Single Skips 0r 30 Du's
Thursday 06102016
Activation –
Lateral Balance Work
Focus –
10 Sets - Rest 45 Secs
Slam Ball @6kg Throw To Sprint
Conditioning –
3x3 Min Amrap
1 Min rest between each
15 KB swings @24/16
12 Box Jumps
9 Toes To Bar
Friday 07102016
Activation –
3 x
10 Front rack lunges
10 Strict press
10 Dead bugs
Focus –
For 24 Mins
Even Mins
Amrap
3 Power Cleans @60/40
6 Press Ups
9 Squats
Odd Mins
10 Burpees