Monday 15082016
Activation –
3 Rounds
10 KB Swings
10 Goblet Squats
1 Turkish Get Up Each Arm
Focus –
3 Rounds - 2.30 min Window
10 Back Squats @60/40
Run 200m
Rest 3 Mins
3 Rounds - 2.30 min Window
10 Front Squats @50/30
Rest 3 mins
3 Rounds - 2.30 min Window
10 Thrusters @ @40/20
Run 200m
Tuesday 16082016
Activation –
21-15-9
Scap Pull Ups
Scap Push Ups
Hip Bridge
Focus –
Rowing Technique
Stroke Rate
Conditioning –
Row 1km For Time
Wednesday 17082016
Activation –
2 Rounds
1 Min Side Plank Left
1 Min Plank
1 Min Hollow Rocks
1 Min Side Plank Left
Focus –
5 Rounds
10 Ball Slams
10 Rotation Throws
10 Wall Ball Sit Ups.
Conditioning –
10 Min Amrap For Form
30 Sec Hangining Knee Raise/L Sit
20 KB Halo
10 Half TGU Each Arm
Thursday 18082016
Activation –
3 Rounds
30 Sec KB Thoracic Mobility EA
10 KB Bottom Up Press EA
10 Back Extensions
Focus –
Every 3 Mins for 6 Rounds
Push Press x2 @85-90%
Conditioning –
5 Rounds
10 STOH @40/25
11 Box Jumps
12 KB swings
Friday 19082016
Activation –
5 Mins
15 KB RDL
3 Broad Jumps
Focus –
In 8 MIns
Build to a Heavy Clean
Then EMOM 10
1 Power Clean
1 Squat Clean
@75% of Heavy Clean
Conditioning –
In 7 Mins climb the ladder
2,4,6,8, etc
Front Squat
Burpee over the bar