Monday 20062016
Activation –
100 Lunges -
25 Forward
25 Backward
50 Lateral
Focus –
Every 3 Mins x 5
5 Front Squat @ 65%
Between Each Set
10 Pull Ups - Strict Or Kip
10 Press Ups
Conditioning -
In Pairs 8 Min Amrap – Swop Each Round
6 Goblet Squats @24/16
3 Burpees
12 Sit Ups
Sprint the rounds.
Tuesday 21062016
Activation –
3 Rounds – With an Empty bar
5 Front Squats
5 Hang Power Cleans
5 Hang Squat Cleans
Focus –
Every 3 Mins For 12 Mins
3 Power Cleans @ 65%
1 Broad Jump
Conditioning –
3 Rounds For Form
20 Side Step Ups
10 Toes To Bar
10 KB SDHP @24/16
Wednesday 22062016
Activation –
3 Rounds
10 Barbell Good Mornings
10 Wall Squats
10 Dead Bugs
Focus –
For 10 Rounds - 5 Each
Alternating 3 Min Rounds
1 -
Run 400m
25 Wall Balls
2 -
10 Deadlifts @100/60
15 Hand Release Press Ups
20 Sit Ups
Cool Down –
2 Mins Couch Stretch EL
2 Mins Seated Hamstring Stretch
Thursday 23062016
Activation –
Pack Of Cards - 5 mins
Hearts = Sit Ups
Diamonds = Burpees
Clubs = Lunges
Spades = Press Ups
Focus –
Handstand Progressions
Kick Ups
Weight Shifts
Handstand Walks
Conditioning –
5 Rounds
50 Du's
20 KB swings @24/16
Friday 24062016
Activation –
3 Rounds
30 Sec Kettlebell Arm Bar EA
10 SA KB Row Each Arm
10 Bottom Up KB Press
Focus -
Every 3 Mins for 15 Mins
10 Double KB Goblet Squats
10 Barbell Roll Outs
Conditioning –
In Pairs Row 2000m
250m at a time
One Rows One Completes
10 STOH @50/35