Another great week ahead. Id just like to say its been amazing to watch you all train the last two weeks. The atmosphere in the gym has been electric and you have all been working so so hard. Thank you. Keep it up guys.
Monday 04072016
Activation –
5 mins
Quidditch
Focus –
Handstand Progressions
Kick Ups
Weight Shifts
Free Standing Kick Up
Conditioning –
In Pairs 10 Min Amrap
30 STOH @40/25
30 Pull Ups
30 Wall Balls
EMOM 3 Burpees Each
Finisher 4 Mins Prowler
Tuesday 05072016
Activation –
3 Rounds
10 Strict Ring Rows
10 Hollow Rocks
10 Back Extensions
Focus –
5 Rounds 20 Sec Work 10 Sec Rest
Chin Over Bar Holds
Ring Plank Hold
Conditioning –
21-15-9
KB Swings
Box Jumps
Press Ups
Wednesday 06072016
Activation –
5 Min Amrap
3 Handstand Kick Ups 5 Sec Hold
30 Sec KB Plank
10 KB Swings
Focus –
Push Press
5x3@80%
5 Min To Get To 80%
Then Every 3 Mins for 15 Mins
Conditioning -
50-40-30-20-10
Walking Lunges
Double Unders
Sit Ups
Thursday 07072016
Activation –
Ladder Drills
Single Leg Lateral Jump Drills
Focus –
5 Sets
Box Jump
Triple Broad Jump
Conditioning –
5 Rounds
Run 200m
10 Burpees
Rest 90 Secs Between Rounds
Friday 08072016
Activation –
3 Rounds
10 Good Mornings
10 Barbell Sit Ups
3 Broad Jumps
Focus –
Every 3 Mins for 10 Rounds
Min 0-1
3 Deadlifts at 70-75%
Min 1-3
Amrap Cindy
5 Pull Ups
10 Press Ups
15 Squats