Monday 30012016
Activation -
3 x
30 Sec KB Arm Bar EA
2 Wall Climbs
12 Plyo Lunges
Focus -
Press – 65%x5, 75%x5, 85%x5+
Accessory -
Floor Press
50%x10, 60%x10, 70%x10
Conditioning -
Every 2 Mins For 10 Mins
10 Pull Ups/Ring Rows
20 KB SDHP @24/16
10 Burpees
Tuesday 31012016
Activation -
Ladder Drills
3 Cones
Ladder Drills
Focus -
Contrast Sprints
6 x
30ft Box Push
Rest 30 Seconds
Sprint 30ft
Rest 2mins minimum
Accessory -
NA
Conditioning -
3 Rounds
40 secs on 20 Secs Rotate Between
Slam Balls
Row for Cals
Russian Twists
Down Ups
Wednesday 01022016
Activation -
3 x
10 Good Mornings @20/15
5 Pull Ups/10 Ring Rows
30ft Bear Crawl
Focus -
Deadlift – 65%x5, 75%x5, 85%x5+
Accessory -
Front Squat
50%x10, 60%x10, 70%x10
Conditioning -
For Form
27-21-15-9
KB Swings @24/16
15-12-9-6
Strict Knee Raises
Thursday 02022016
Activation -
Pizza Game
Focus -
10 x
2 Mins Row For Cals
1 Min AMRAP Alternate Between
1 - Push Press @35/20
2 - Burpee Bar Hops
1 Min Rest
Friday 03022016
Activation -
3 x
5 Bottom Up KB Press EA
10 Back Extensions
Focus -
Floor Press - 65%x5, 75%x5, 85%x5+
Accessory -
3 x 5
Wall Climbs
Rest 2 Mins Between
Conditioning -
In Pairs IGYG 10 Minn Amrap
10 KB Plank Rows
10 KB Shrugs
10 KB Press Ups