Monday 08082016
Activation –
3 Rounds
10 Glute Bridges
10 OH sit ups
10 GTOH
Focus –
KB Complex
20 Mins to Complete 5 Rounds Each Arm
12 SA KB Swings
9 KB Cleans/Squat Cleans
6 STOH
Conditioning –
European Inferno 2016 Workout 2
21-15-9
Deadlift 100/65kgBurpees Over the Bar
200m Run
9-15-21
Deadlift 100/65kg
BURPEE Over the Bar
200m Run
**Partner 1 does all the Deadlifts in the first couplet and Partner 2 does all the Burpees OTB. After the first 200m run is completed together - Partner 1 then does all the Burpees OTB and Partner 2 does all the Deadlifts in the second couplet. Finishing then with a 200m run together.
8 min Time Cap
Tuesday 09082016
Activation –
1 Min Side Plank Left
1 Min Plank
1 Min Hollow Rocks
1 Min Side Plank Left
Focus-
1 - 200m Waiters Walk Each Arm
2- 200m Double KB Front Rack Carry
Conditioning –
6x 30 secs on 30 Secs Off
Row For Meters
Wednesday 10082016
Activation –
3 Rounds
15 Good Mornings
10 Wall Squats
10 QL Walk Forward and Back
Focus –
Every 3 for 6 Sets
Back Squat 2 @ 90%
5 Pull Ups
Conditioning –
15 Min Amrap
Run 400m
50 Walking Lunges
Thursday 11082016
Activation –
4 Rounds
30 Sec Handstand Hold
5 Single Leg Broad Jumps EL
Focus –
In 15 Mins
5 Attempts
Max height box jump from seat
Conditioning –
European Inferno WOD 1B
In Pairs
4 Mins
Max Snatches at 40/25
Friday 12082016
Activation –
2 Rounds
Row 500m
10 Forward/10 Backward/20 Lateral Lunges
3 Wall Climbs
Focus –
4 Rounds
Round 1 and 3
Row 500m
25 Burpees
25 KB Swings
Round 2 and 4 Run 400m
25 Burpees
25 KB Swings