Monday 20032017
Activation -
Team Burpee Ladder
Focus -
Eva - 40 Min TC
5 Rounds
Run 800m
30 KB Swings
30 Pull Ups
Tuesday 21032017
Activation -
3 x
1 Min Smack Game
30 Sec Handstand Hold
Focus -
Floor Press – 65%x5, 75%x5, 85%x5+
Accessory -
EMOM 7
2 Wall Climb
Conditioning -
10 Min Amrap
10 Back Extension Flys @ 1.25 or 2.5kg
10 Barbell Curls @20/15
10 Barbell of KB Skull Crushers
Wednesday 22032017
Activation -
Barbell Warm Up
Pause Variations
Focus -
10 Mins To Build To
Power Clean and Power Jerk
2 Sec Pause in clean and jerk
Accessory -
10 Min EMOM
2 Power Clean + 1 Jerk @75%
2 Sec Pause in the jerk
Conditioning -
7 Min Amrap
42 DU's/84 SS
7 Hand Release Push Ups
14 KB Snatches
Thursday 23032017
Activation -
3 Mins Breathing Patterning
Foot Work Drils
Glute Band Walks
Focus -
Squat - 65%x5, 75%x5, 85%x5+
Accessory -
Romanian Deadlift -10, 10, 10
Conditioning -
4 Rounds
20 Front Rack KB Lunges
20 Burpees
Friday 24032017
Activation -
3 x
1 Min Pairs Hand Ball
50ft Wheel Barrow Walk
Focus -
5 x
15 Barbell Window Wipers
1 Min Chinese Plank
Accessory -
30 Med Ball Dead Bugs
Conditioning -
8 Min Amrap
Run 100m
2 Wall Climbs