Monday 24102016
Activation –
3 x
10 Shoulder opener @1.25/2.5kg
Back Burner
5 Partner Ball Slams Throw
Focus –
5 x 10 Strict Press
Super set with
10 EL Front Foot Raised Lunge
@15/10
Conditioning –
4 Rounds
10 Double KB Push Press
12 Double KB Goblet Squat
14 Calf Raises
Must be unbroken to count
Accumulate 200m run if you brake
Tuesday 25102016
Activation –
3 x
10 RDL @40/30
5 Front Squat 2 sec Pause
5 Bent Over Row
Add load each set to get to 40/30
Start at empty bar
Focus –
Every 2 Mins x 6 Sets
1 Clean
2 Front Squat
1 Jerk
Build load over sets
DO NOT MAX OUT
Conditioning –
Every 2.30 Mins for 15 Mins
Row 250
6 Pull Ups
6 Press Ups
Wednesday 26102016
Activation –
3 x
5 KB Bottom up squat to press EA
10 band pull aparts
30 lunges
Focus –
2.30 on 1.30 off x 8
4 of each, alternating AMRAP
1 -
Run 200m
15 Knees To Elbow
2 -
10 Thrusters @16/8-12
15 KB Swings
10 Box Jump Overs
Thursday 27102016
Activation –
3 x
10 KB Swings
5 KB bent over row each arm
10 Box Jumps
Focus –
10 Mins
Rowing Technique/Warm Up
Conditioning –
In pairs
500m each @ 22 strokes per min
500m each @ 24 strokes per min
500m each @ 26 strokes per min
500m each @ 28 +
500m each @ 26 strokes per min
500m each @28+
Friday 28102016
Activation –
5 Mins
3 Cones
Focus –
Re Cap Turkish get Ups
10 Mins TGU
Rest 2 mins
3x 10 Windmill Each Side
Conditioning –
OMEM 12
1 - 30 Sec side plank each side
2 - 12 Tuck Ups
3 - 30 sec Plank Extension
4 - 15 Slam Ball