Monday 28112016
Activation -
3x
10 Wall Squats
20 Lunges
10 Hollow Rocks
10 Back Extensions
Focus -
Back Squat
In 10 Mins Find a 3 RM for the Day
Then
Every 2 Mins for 10 Mins
3 @ 70%
Conditioning -
21-15-9
GTOH @20/15
Burpess
Run 200m
9-15-21
OH Lunges @20/15
Sit ups
Tuesday 29112016
Activation -
3 x
10 KB swings @20/16
5 Box jumps @24/20
Focus -
10 x 10m Sprints
Rest 1 Min Between Sets
Conditioning -
10-1
Slam Balls
Pull Ups
Wednesday 30112016
Activation -
3 Rounds
10 Good Mornings
10 Weighted Sit Ups
3 Broad Jumps
Focus -
Every 3 Mins for 10 Rounds
Min 0-1
3 Deadlifts at 70%
Min 1-3
Amrap Cindy
5 Pull Ups
10 Press Ups
15 Squats
Thursday 01122016
Activation -
3x
1 Back Burner
1 Wall Climb to 30 Sec Handstand Hold
PVC Pipe Lunge Complex
Focus -
Ring Skills
Control Work
Shoulder Stability
Inversions
Skin The Cats
Conditioning -
10 min time cap
120 KB Snatches @20/12
EMOM 5 Burpees
Friday 02122016
Activation -
3x
1 Min Plank
45 Sec Side Plank Rotations ES
1 Min KB Rotations
Focus -
EMOM 20
1- 12 KB Goblet Squats
2- 12 Toes To Bar/Knee Raises
Conditioning -
Sale Sharks Row
6 x 30 Sec Work 30 Sec Rest
Score is total metres