Monday 26062017
Activation -
Aim
5 Min Amrap
10 KB swings
10 Goblet Lunges
10 Russian Twists With KB
Focus -
Deadlift - 70%x3, 80%x3, 90%x3+
Accessory -
Bulgarian Split Squat - 3x12 EL
Hollow Rocks - 3 x 15
Conditioning -
Aim
In Pairs
30 Front Rack Lunges
26/20 Cal Row
15 Synchro Burpees
Split the work as you need.
Tuesday 27062017
Focus -
5x
2 Seated Weighted Jump
4 Broad Jump - note distance
Run 100m Slowly
Rest 2 mins between rounds
Accessory -
3 x 12 SL RDL
Conditioning -
For Time
Row 2000m
Split the work as needed
Wednesday 28062017
Activation -
3x
10 SA KB Press Each Side
10 Inverted Barbell Row
Focus -
Bench Press - 70%x3, 80%x3, 90%x3+
Accessory -
Seated SA KB Press 3x12
Hanging Leg Raise - 3x12
Conditioning -
12 Min Amrap
5 Strict Pull Ups/Inverted row
10 Rolling Tricep Extensions
15 KB Curls
100m SA KB Walk - Swop Arm at 50m
Thursday 29062017
Activation -
Full Body Mobility
Conditioning -
In Pairs
50 SDHP
Run 200m With 15/20 KG Plate
50 Cal Row
Run 200m With 15/20 KG Plate
50 KB Clusters
26 Min Amrap
Friday 30062017
Activation -
3 x
6 Kang Squats @30/20
3 Box Jumps @24/20
Focus -
Squat – 70%x3, 80%x3, 90%x3+
Accessory -
KB Death March - 3 x 20 Steps
Russian Twist - 3 x 20
Conditioning -
5 Rounds for time
20 Wall Balls
15 Pull Ups
3 Wall Climbs
13 Min TC