Monday 05092016
Activation –
6 Mins
Clock Lunge - No Weight/Weight
3 Broad Jumps
Focus –
1 RM Box Jump
5 Warm Ups
5 Attempts
Conditioning –
1 KM Row Test
Tuesday 06092016
Activation –
2 Mins Max Burpees
Focus –
2 Mins max Air Squats
Rest 2 Mins
4 Mins Max KB Swings
Conditioning -
Cindy'
20 min Amrap
5 Pull Ups
10 Press Ups
15 Squats
Wednesday 07092016
Activation –
5 Mins
10 Lateral Lunges
10 Dead Bugs
Focus –
15 Mins 3RM Back Squat
Straight Into
15 Mins 3RM Push Press
Conditioning –
7 Min EMOM
7 Thrusters at 40/25
7 Box Jumps
Thursday 08092016
Activation –
5 Mins
Reaction Games
Focus –
15 Mins to Find max GTOH
Conditioning –
10 Min Amrap
60 Bar Facing Burpees
30 Front Squats @50/30
10 Pull Ups
Friday 09092016
Activation –
3 Rounds
15M Bear Walk
15m Lunge Walk
Focus –
Max Rep Push Ups 3 Attempts
Rest 3 Mins after last attempt then
Max Rep Pull Ups 3 Attempts
Conditioning –
Helen'
3 Rounds
Run 400m
21 KB swings
12 Pull Ups