Monday 10102016
Activation –
3 x
30 Sec KB Arm Bar Each Side
10 Band Pull Aparts
10 Wall Squats
Focus –
10 Rounds
Min 0-1
10 Double Kb push press
@16/8-12
Min 1-2
30-50 Du's
Min 2-3
10 Box Jump Overs
Tuesday 11102016
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+
Wednesday 12102016
Activation –
3 x
10 Kneeling dead bugs
Back Burners 10 Sec each position
Focus –
Every 2 mins For 10 mins
10 Ball Slams
10 Back Extensions
Every 2 Mins for 10 mins
15 plank walk outs
Conditioning –
15 Min AMRAP
20 SA OH Lunge @12/8
Run 100m
20 Weighted sit ups @15/10
Thursday 13102016
Activation –
3 x
10 scap press ups
5 SL RDL each leg
30 sec side plank each side
Focus –
In 20 Mins
5x10 KB Floor Press
Superset With
10 KB Step Ups @ 16/12
Conditioning –
10-1 @ 50/30
Bent over row curl grip
Press ups
Hollow Rocks
Friday 14102016
Activation –
3 x
10 Good Mornings
10 Front Squats
3 Broad Jumps
Focus –
In 8 mins find max Power Clean
Rest 2 Mins
EMOM 10 Mins
3 Power Cleans @70% of max
Conditioning -
In 2 mins AMRAP
10 KB Swings
5 Burpees
Rest 30 Seconds
In 2 mins AMRAP
10 Goblet Squats
5 Burpees
Rest 30 Seconds
In 2 mins AMRAP
10 KB Swings
5 Burpees