Monday 11072016
Activation –
5 Mins
20 Lateral Lunges
10 KB Swings
10 Sit Ups
Focus –
EMOM 14 Mins
1 - 5 Burpees, 10 Box Jumps
2 - 10 KB Snatch, 20 Du's
Rest 5 Mins
EMOM 14 Mins
1 - 10 Pull Ups, 1 Wall Climb
2 - Cal Row 12/10
Tuesday 12072016
Activation –
3 Rounds
10 Back Extension Pass Over
10 Lunge Shoulder Dislocates
10 Bottom up KB Press
Focus –
Handstand Work :
Handstand Kick Up
Lower To Head Stand
Load Hand Stand Push Up
Conditioning -
3 Min AMRAP
6 KB Swings
6 Burpees
Wednesday 13072016
Activation –
5 Mins
10 Ball Slams
30 Sec Side Plank Each Side
Focus –
5 Rounds
30 Sec Chinese Plank
10 Half Turkish Get Ups
10 KB Halo
Conditioning -
In Pairs 12 Min Amrap
I Go You Go
10 KB STOH
30 ft Bear Crawl
10 Cal Row
Thursday 14072016
Activation –
3 Rounds
30 Sec Cones
10 Jumping Lunges
30 Sec PLank
Focus –
5x4 Front Squat @ 75%
Between Each Set
10 Pull Ups - Strict Or Kip
10 Press Ups
Conditioning -
5 Rounds
7 Deadlifts @100/70
8 Pistols
9 Toes To Bar
Friday –
Activation –
5 x Front Squat
5 x Front Squat + Press
5 x Thrusters
5 x High Hang Clean + Push Jerk
5 x Hang Clean + Split Jerk
Focus –
In 10 Mins
Build to a Heavy Clean and Jerk
EMOM 10
1 Clean and Jerk at 80%
Conditioning -
10 Mins For Form
10 KB Bent Over Row EA
10 KB Curl
10 Barbell Skull Crushers.