Monday 19092016
Activation –
3 x
30 Sec KB Arm Bar Each Side
10 Good Mornings Empty Bar
20 Deadbugs
Focus –
Intermediate - Split Squat 5x10 EL
Beginner - 5x10 Back Squat
Superset with
Intermediate - Pull Ups 5x3
Beginner -Ring Row - 5x10
Conditioning –
4x2 Min AMRAP
30 Sec Rest Between
Intermediate - 5 Power Cleans @ 40/30
Beginner – 10 KB swings
5 Burpees
Tuesday 20092016
Activation –
5 MIns
Ladder Drills
Box Jump
Broad Jump
Focus –
10 Sets - Rest 45 Secs
Slam Ball @6kg Throw To Sprint
Conditioning –
7 Min Amrap
7 KB Snatches R Arm
7 KB Snatches L Arm
7 Chest To Bar Pull Ups
Wednesday 21092016
Activation –
3 x
10 SA Bottom Up KB Press
10 Slam Balls 6/9
10 Wall Squats
Conditioning -
1 -
3x1 Min 30 Sec Rest
Run 200m AMRAP Burpees
2 -
3x2 Mins 30 Sec Rest AMRAP
90 Single Skips / 30 Du's
10 Box Jumps
3 -
3x3 Mins 30 Sec Rest AMRAP
90 Single Skips / 30 Du's
10 Box Jumps
10 Deadlifts @60/40 Beginner – KB Deadlift
Thursday 22092016
Activation –
3 x
2 Wall Climbs
21-15-9
Scap Pull Ups
Scap Press Ups
Focus –
Handstand Progressions
Conditioning –
For time
100 KB swings
Every time you break
20 Walking Lunges
Friday 23092016
Activation –
2 x
1 Min Side Plank
1 Min Hang
1 Min Side Plank
1 Min Hollow Rocks
Focus –
Every 2 Mins for 10 Mins
10 Knee Raises
10 Sit Ups
Every 2 Mins for 10 Mins
10 Strict Ring Rows 0r
10 Inverted Rows
Conditioning –
10-8-6-4-2
KB Bicep Curls
Banded Tricep Pull Downs
Press Ups