Monday 250072016
Activation –
3 Rounds
10 Barbell Good Mornings
10 Wall Squats
10 Barbell Dead Bugs
Focus –
Every 3 MIns For 15 MIns
5 Deadlift @70%
5 Box Jumps
Conditioning –
7 Min Amrap
7 GTOH
7 OH Lunges
14 Sit Ups
Tuesday 26072016
Activation –
3 Rounds
5 Front Squats
5 Hang Power Cleans
5 Hang Squat Cleans
Focus –
Every 3 Mins For 12 Mins
3 Hang Power Cleans
2 Front Squats
1 STOH
Conditioning –
21-15-9
Wall Balls
Toes To Bar
HR Press Ups
Wednesday 27072016
Activation –
10 Mins
25 ft Walking Lunges
25 ft Bear Crawl
25 ft Broad Jumps
In Pairs 20 Min Time Cap
Buy In
2000m row
Then
50 Deadlifts @100/70
50 Burpees Box Jump Overs @30/24
Then
Run 1200m
Thursday 28072016
Activation –
5 Mins
Pokemon Go
Focus -
Hand Stand Progressions
Kick Ups
Lowers
Hand Stand Push Ups
Conditioning-
3 Rounds
50 Kb Swings
50 Du's
Friday 29072016
Activation –
3 Rounds
1 Min Side Plank Each Side
30 Sec Hollow Hold
30 Sec Back Extension Hold
Focus –
5 Rounds
1 min Sec Chinese Plank
10 Barbell Sit Ups
Conditioning –
7 Rounds For Time
12 SDHP
10 Press Ups