Monday 03072017
Focus -
In Pairs
In a 10 Min Window
Row 1500m
Every min 3 Burpee Plate Jumps
Rest 2 Mins
8 Min Amrap
40 GTOH
40 OH Lunge
Run 100m
Rest 2 Mins
In Pairs
In a 10 Min Window
Row 1500m
Every min 3 Burpee Plate Jumps
Tuesday 04072017
Activation -
3x
100ft KB Rack/OH Press Walk
10 SA KB Sit Ups EA
Focus -
Press – 75%x5, 85%x3, 95%x1+
Accessory -
Floor Press – 65%x5, 75%x5, 85%x5
Strict Pull Up 3 x ME
Conditioning -
EMOM 12
1 - 40 Du's/120 SS
2 - 8 Burpee Over Box
3 - Row 15/12 Cals
Wednesday 05072017
Activation -
Barbell Warm Up
Focus -
In ten mins build to max Clean
Then 2 Rounds
EMOM 3
2 Cleans @70% of max
EMOM 3
6-11 Pull Ups
Conditioning -
3 x
3 Min EMOM
30 KB Swings
30 Sit Ups
Rest 1 Min
Thursday 06072017
Activation -
3 x
10 Good Mornings
10 Banded Pull Throughs
Run 100m
Focus -
Deadlift – 75%x5, 85%x3, 95%x1+
Accessory -
Bulgarian Split Squat - 3x12 EL
Hollow Rocks - 3 x 15
Conditioning -
2 Rounds
50 Slam Balls
50 Slam Ball Lunges
Run 100m
Friday 07072017
Activation -
3 x
45 Sec Passive Hang
45 Sec Side Plank Rotations ES
10 Inch Worms
Focus -
5 x
L Sit Hold - ME
10 Shoot Throughs
Accessory -
EMOM 8
5-10 T2B
Conditioning -
10 MIns In Pairs
Max Cal Row