Monday 08052017
Activation -
3 x
12 Kang Squats
10 Hollow Rocks
Focus -
Squat - 65%x5, 75%x5, 85%x5+
Accessory -
Romanian Deadlift - 50%x10, 60%x10, 70%x10
Conditioning -
442 Burpees for time!
Ha... you wish!!
8 Min Amrap
24 KB swings
12 Box Jump Overs
6 Burpees
Tuesday 09052017
Activation -
2 x
45 Sec Work 15 Sec Rest
1 - Single Leg Latteral Jumps
2 - Hand to elbow plank transition
3 - Squat Jumps or Jumping Lunge
Focus -
7 x
50ft Box Push Sprint
Run 200m
Rest 2-3m
Must be all out effort
Conditioning -
21 KB Clean and Press
21 Sit Up
50 Du's
15 KB Clean and Press
15 Sit Up
50 Du's
9 KB Clean and Press
9 Sit Up
50 Du's
Wednesday 10052017
Activation -
2x
2 Min L 2 Min R
TGU to 5 Floor Press
Focus -
Press – 70%x3, 80%x3, 90%x3+
Accessory -
Floor Press – 60%x8, 70%x8, 80%x6
Between Each Set 5 Pull Up or 10 Ring Rows
Conditioning -
Every Min for 12 Mins
Even - 12 Thrusters @40/25
Odd - 12 Burpees
Thursday 11052017
Conditioning -
In Pairs
I Go You Go
14 Rounds
15 Cal Row
9 Deadlifts @50/35
6 Hang Power Cleans
3 STOH
40 Min Time Cap
Friday 12052017
Activation -
3 x
12 Good Mornings
10 Standing Glute Abduction EL
10 Hollow Rocks
Focus -
Deadlift - 70%x3, 80%x3, 90%x3+
Accessory -
Front Squat - 60%x8, 70%x8, 80%x6
Conditioning -
12 MIn Amrap
14 KB Step Ups
28 Ball Slams
Run 100m