Im going to drip feed you the programming this week!! HAHA!!
Monday 10042017
Activation -
3 x
10 Good Morning to Reverse Lunge EL
10 Windmills ES
Run 100m - Heels to Bum
Focus -
Deadlift – 75%x5, 85%x3, 95%x1+
Accessory -
Front Squat - 65%x5, 75%x5, 85%x5
Conditioning -
In Pairs 12 Min Window
Row 1000m
Then
Climb The Ladder
2,4,6,8,10 etc
KB Swings @24/16
Synchro Burpees
Tuesday 11042017
Activation -
5 Mim Amrap
10 KB Swings
2 Rounds of 3 Cones Fast as Possible
Focus -
10 x
2 High Box Jumps
Rest 90 Secs Between
Add Height as needed
Conditioning -
Every 2 min x 5
10 Ball Slams
100m Sprint
Then
75 Hollow Rocks
Wednesday 11042017
Activation -
3 x
10 Alternating Kneeling KB Press
10 Double KB Reverse Lunge
10 Back Extensions
Focus -
Floor Press – 75%x5, 85%x3, 95%x1+
Accessory -
Every 15 Seconds x 20
1 Wall Climb
Conditioning -
Every 90 Secs x 10
'Cindy'
5 Pull Ups
10 Press Ups
15 Squats
Thursday 13042017
35 Min AMRAP
In Pairs
Row 150 Cals
150 Wall balls
150 KB Snatches
150 Burpees
Friday 14042017
Activation -
3 x
2 x Clock Lunge With KB
20 Shoulder Taps
10 Wall Squats
Focus -
Squat - 75%x5, 85%x3, 95%x1+
Accessory -
Romanian Deadlift - 5,5,5
Conditioning -
Every 2 Mins x 5
Run 200m
Amrap
1- KB Swings
2 - Sit Ups
3 - Box Jumps
4 - Sit Ups
5 - KB Swings