Monday 18072016
Activation –
3 Rounds
10 Weighted Latteral Lunges
10 Single Leg Power Step Up
2 Turkish Get Ups
Focus –
5 Sets
Box Jump/Box Jump Over
Triple Broad Jump
Conditioning -
6 Rounds
Row 200m
Run 200m
Tuesday 19072016
Focus –
Every 3 Mins For 12 MIns
0-1 - 10-15 Pull Ups
1-3 Max Effort Row
Rest 3 Mins
Every 3 Mins For 12 Mins
10 Thrusters @40/25
Run 200m
Wednesday 20072016
Activation –
2 x 30 Sec KB Arm Bar
2 x10 Bottom Up KB Press EA
2 x 10 Lat Shrugs
Focus –
Bar Skills
Pulls Ups
Bar Muscle Ups
Conditioning –
20 Min Time Cap
In Pairs
20 Wall Climbs
40 Box Jumps
60 KB Swings
80 Burpees
100 Pull Ups
Thursday 21072016
Activation –
3 Rounds
30 Sec Handstand Hold
10 Toes To Bar
10 Back Extension Pass Overs
Focus -
5 Rounds
30ft Suitcase Carry @40/25
10 Burpees Over The Bar
30ft Suitcase Carry @40/25
10 Front Rack Lunges
Conditioning –
In Pairs
Row 2km at 75% Effort
250m Each
Friday 22072016
Activation –
5 Mins
10 Thoracic Rotations ES
10 Wall Squats
20 Air Squats
Focus –
Back Squat
5 Mins To Build To 80%
Then every 3 Mins for 15 Mins
5x3@80%
Conditioning -
For Time
100 Air Squats
20 Burpees
100 Lunges