Reload Week
Monday 16012016
Activation -
3 x
Row 200m
10 Kb Swings
10 Goblet Squats
Focus -
Alternating 2 Min Intervals x 16 (8 each)
1 -
Run 200m, 15 KB Swings
2 -
15 Hand Release Push Ups
15 Box Jumps
15 Sit Ups
Tuesday 17012016
Activation -
3 x
12 Good Mornings
20 Deadbugs
Run 100m
Focus -
25 Min Time Cap
In Pairs
50 Deadlifts @100/70
25 Syncro Burpees Over The Bar
60 Shoulder to OH @60/40
50 Burpess Box Jump Overs
70 Front Squats @40/30
25 Syncro Burpees Over The Bar
Run 1 Mile
Wednesday 18012016
Activation –
3 Rounds
30 Sec - Banded Midline In Pairs
10 x Supine Band Rows
30 Sec Handstand Hold
Focus –
Skin The Cats
Inversions
Conditioning –
3 Rounds
Run 400m
24 Air Squats
24 Push Ups
24 Walking Lunges
Thursday 19012016
Activation –
Ladder Drills
Skill –
Barbell Warm Up
Then
EMOM 12 @ no more than 65%
1 Clean
1 Hang Clean
1 Front Squat
1 Push Jerk/Split Jerk
Conditioning –
For Time
50 KB Swings
Rest 30 Sec
50 Box Jumps Over’s
Rest 30 Secs
100 Ball Slams
Friday 20012016
Activation –
2 rounds
20 Lateral Lunges
10 Back Extensions
10 Hanging Knee Raise
Strength –
Back Squat 10RM
Conditioning –
‘Annie'
50-40-30-20-10
Double Under’s
Sit Ups