Monday 231017
Focus -
In Pairs One Work One Rest
Bar @ 45/25
Emom 2
35 Double Unders
8 Burpees Over The Bar
Max Deadlifts in Remaining Time
Rest 30 Secs
Emom 2
35 Double UNders
8 Burpees Over The Bar
Max Power Cleans in Remaining Time
Rest 30 Secs
Emom 2
35 Double Unders
8 Burpees Over The Bar
Max STOH in Remaining Time
Rest 2 Mins
Max Cal Row In 10 Mins
Rest 2 Mins
Emom 2
35 Double UNders
8 Burpees Over The Bar
Max Deadlifts in Remaining Time
Rest 30 Secs
Emom 2
35 Double UNders
8 Burpees Over The Bar
Max Power Cleans in Remaining Time
Rest 30 Secs
Emom 2
35 Double Unders
8 Burpees Over The Bar
Max STOH in Remaining Time
Tuesday 241017
Activation -
3 x
6 Kang Squats @30/20kg
3 Burpee Vertical Jump
If slow from burpee - Just vertical Jump
Focus -
Back Squat
65%x4x8
65%x8+
Accessory -
Second Kip Technique
Conditioning -
12 Min Amrap
12 Front Foot Raised Reverse Lunge
12 Ball Slams
6 Box Jumps @30/24
Steady Pace - Don't Explode!!
Optional Finisher -
3 Mins Coach Stretch ES
Wednesday 251017
Activation -
Power Warm up
Ladders and Depth Jumps
Focus -
Build to 85% In 8 Mins
Power Clean and Jerk
2 Mins Rest
Use Grace Test Weight + 2.5-5kg
Every 15 Seconds x 10 Mins
1 Power Clean and Jerk
Conditioning -
Row
Sale Sharks
6 x 30 sec on 30 sec off
Max Metres
Optional Finisher -
3 Mins Pigeon Pose
Thursday 261017
Activation -
2 x
45 Sec KB Arm Bar
10 Hollow Rocks
50 Ft Bear Crawl
Focus -
Strict Press
65%x4x8
65%x8+
Accessory -
Pull Up and Push Away In The Kip
Conditioning -
In Pairs IGYG - 4 Rounds Each
5 KB Strict Press
5 KB Push Press
50 Ft Box Push
5 Burpees
50 Ft Box Push
Optional Finisher -
2 Mins Scap/Lat Smash Per Side
Friday 271017
Activation -
3 x
10 Renegade Rows
50ft Bottom Up KB Lunges EA
30 HS Hold
Focus -
5 Rounds
1 Min Chinese Plank
200ft Front Rack Carry
Conditioning -
In Pairs
220 Wall Balls
Ball Must Not Touch The Floor
If it does 10 Synchro Burpees
Optional Finisher -
Recovery Position 3 mins