Monday 09102017
Focus -
In Pairs You Go I Go
5 Rounds Each
In 90 Seconds
20 Wall Balls
Amrap DU's
Score is Total Du's
Rest 5 Mins
5 Rounds Each
In 90 Seconds
Row 18/14 Cals
Amrap Box Jump Overs
Score is Total BJO
Tuesday 10102017
Activation -
3 x
30 Sec Plank Walk
15 Scap Push Ups
10 Weighted Glute Bridge
Focus -
Floor Press
50%x5, 60%x3
70%x1,75%x AMRAP
Accessory -
5-7 First Kip
Conditioning -
Every 2 Mins x 8 (Alt R then L)
5 KB Strict Press
10 KB Push Press
15 Kb swings
In Remaining Time
Burpee Box Overs
Optional Finisher -
2 Min Lat Foam Roll
2 Min Coach Stretch
Wednesday 11102017
Activation -
Barbell Warm Up
Power Clean 2 Sec Pause
Jerk - 2 Sec Pause
Focus -
Build to 80% In 8 Mins
Power Clean and Jerk
2 Mins Rest
Use Grace Test Weight + 2.5-5kg
Every 20 Seconds x 10 Mins
1 Power Clean and Jerk
Accessory -
Conditioning -
Row
4 x 500m
1:1 work to rest
Optional Finisher -
2 Mins Lying Wall Hamstring Stretch
2 Mins Lying Adductor Stretch
Thursday 12102017
Activation -
EMOM 9
1 - 30 Sec Hollow Hold
2 - 15 KB Swings
3 - 5 Broad Jumps
Focus -
Squat
50%x5, 60%x3
70%x1,75%x AMRAP
Accessory -
20 Sec Wall Facing Hollow Hold
Conditioning -
12 Min Amrap
10 KB Farmers Lunge
5 Box Jumps
50ft Box Push
5 Burpees
Work in pair
Optional Finisher -
2 Mins Couch Stretch
2 Mins Pigeon Pose
Friday 13102017
Activation -
4 Rounds
10 Bird Dog ES
30 Sec Ring Plank
30 Sec Side Plank Raises ES
Focus -
In 20 Mins Complete
3 x
200m Front Rack Carry
10 Half Kneeling Press ES
Row 250m
Conditioning -
Funky Friday Surpirse!!