Monday 19062017
Activation -
3 x
30 Sec Wall Facing HS Hold
20 Hollow Rocks
30 Walking Lunges
Conditioning -
Aim - Your aim here is to keep consistent times though each round. Wrk as a team to not let the ball drop and break into manageable sets.
10 Rounds
In Pairs
Row 30 Cals
50 Wall Balls
Every time the wall ball hits the floor 10 Syncro Burpees
Tuesday 20062017
Activation -
We are looking today to make sure the posterior chain is awake and active with particular attention to the Glute minimus and medias that help us create strength and stability in our squat.
3 x
12 Kang Squats
12 Banded Glute Clam Shells
https://www.youtube.com/watch?v=QjKyGqrAaP4
Focus -
Squat - 65%x5, 75%x5, 85%x5+
Accessory -
KB Death March - 3 x 20 Steps
Russian Twist - 3 x 20
Conditioning -
Every 2 Mins for 5 Sets
Run 200m
Time and record each run. The aim is no more than 5-10 second drop off.
Wednesday 20062017
Activation -
Barbell Warm Up
Focus -
In ten mins build to max Power Clean
Then 2 Rounds
EMOM 3
2 Power Cleans @70% of max
EMOM 3
5-10 Pull Ups
The aim here to to be as powerful and fast as possible in the cleans and to stay consistent in the pull ups. Don't miss any reps and make sure you hit the same number each time.
Conditioning -
Row UK 250m Challenge
Rest 3 Mins
5 Mins Max Burpees
Selfies and social media - Row UK are stating a new challenge and have asked us to take part. It is to row 250m as fast as possible, take a selfie with your time and then post it to them on social media. They will then be picking winners at random and delivering prizes for the fastest times.
Thursday 22062017
Activation -
3x
100ft KB Rack/OH Press Walk
20 Hollow Rocks
20 Back Extensions
Focus -
Press – 70%x3, 80%x3, 90%x3+
Accessory -
Floor Press – 60%x8, 70%x8, 80%x6
SA Bent Over Row - 3x12 EA
Conditioning -
12 Min time cap
5 Rounds
10 SDHP @40/25
15 Push Press
20 Box Jump Overs
Friday 23062017
Activation -
2 x
50ft Med Ball Plank Walk
20 Russian Twists
Focus -
EMOM 12
1 - 20 Sit Ups
2 - 20 Ball Slams
3 - 20-30 Sec HS Hold
Conditioning -
AMRAP 2
10 KB thrusters
10 burpees over the DBs rest 1:00
AMRAP 4
8 KB thrusters
8 burpees over the DBs rest 1:00
AMRAP 8
6 KB Thrusters
6 burpees over the DBs