Monday 07112016
Activation -
2 x
10 SA OH Lunge L
15 Min Inch Worms
10 SAOH Lunge R
Focus -
Ring Work
Ball Ups
Skin The Cats
Inversions
Conditioning -
In Pairs
15 Mins Max Distance Row
Only row 250 sprints at a time
Tuesday 08112016
Activation -
2 x
1 min SL SA Alternating Plank
30 Side Plank Pulses ES
Focus -
5 Rounds
1 Min Chinese Plank
10 Knee Raises/Barbell Leg Raises
Conditioning -
15-12-9 @12/8
KB Goblet Squats
KB Push Press
KB Calf Raises
Run 200m
Each Round Must Be Unbroken
Wednesday 09112016
Activation -
3 x
20 Side Lying Leg Raises
30 Sec Arm Bar EA
5 KB Curl To Bottom Up Press EA
Focus -
Push Press
10 Mins 3rm For the Day
Every 2 Mins for 10 Mins
10 KB Step Ups @16/8
Conditioning -
10 Mins For Form
4 Pull Ups
8 Press Ups
12 Barbell Curls
Thursday 10112016
Activation -
3 x
10 RDL
5 Hang Power Cleans
3 Broad Jumps
Focus -
8 Mins Build to Heavy Power Clean
Then
8 Min EMOM
1 Power Clean + 1 Hang Power Clean
@70% of Above
Conditioning -
In 3 Mins
Run 200m
Amrap Burpee Box Jumps
Rest 1 Min
In 3 Mins
Run 200m
Amrap Ball Slams
Friday 11112016
Activation -
3 x
10 Good Mornings
1 Front Rack Lunges
Run 100m
Focus -
EMOM 12
1 - 200m Run
2 - 5 Deadlift @100/60 + 20 Air squats
EMOM 12
1 - 12 KB Swings@24/16 + 6 Chest To Bar Pull Ups
2 - 250m Row
Cool Down -
2 Min Couch Stretch EL
2 Min Hamstring Stretch EL