Monday 16102017
3 x
12 Half Kneeling Bottom Up Press
30 Sec Side Plank
Focus -
Strict Press
50%x5, 60%x3
70%x1,75%x AMRAP
Accessory -
Second Kip Technique
Conditioning -
21-15-9-15-21
Press Ups
Sit Ups
42-30-18-30-42
Du's
Optional Finisher -
3 MIns Shoulder Smash ES
Tuesday 17102017
Activation -
5 Min EMOM
10 Front Rack Lunges
10 Push Press
Run 100m
Focus -
In 10 Mins Build To
Heavy Thruster
Bar Starts On The Floor
Rest 2 Mins
Emom 10
1 - 7 Thrusters at Fran Weight
2 - 7-10 Pull Ups
Conditioning -
Run
5x200m
Rest 45 Seconds
Optional Finisher -
3 Mins Couch Stretch ES
or
Yoga with Georgina
Wednesday 18102017
Activation -
3 x
10 Good Mornings
10 Kb Renegade Row
Focus -
Deadlit
50%x5, 60%x3
70%x1,75%x AMRAP
Accessory -
1 - 30 sec Hollow Hold
2 - 30 Sec Wall Facing HS Hold
Conditioning -
90 Sec Work , 30 Sec Rest x 5
16 Alt KB Snatch
AMRAP Walking Lunges
Optional Finisher -
3 Min Glute Smash
Thursday 19102017
Focus -
Alternating 3 Min Windows x 12
1 -
Row or Run 600m
2 -
20 Wall Balls
15 Box Jumps Overs
12 Burpees
3 -
20 Kb Swings
50 Air Squats
50 Du's
Courtesy of Warrior Programming
Friday 20102017
Activation -
3 x
12 SA Floor Press EA
10 Ring Row 3-1-3-1
Focus -
Bench
65%x4x8
65%x8+
Accessory -
Pull Up and Push Away In The Kip
Conditioning -
10 Min Amrap
Run 200m
3 Wall Climbs
Optional Finisher -
3 Min Per Side Pec Smash