Monday 17072017
Activation -
6 Min Amrap
30 Du's / 60 SS
20 KB Swings
10 Hollow Rocks
Focus -
Start The Clock
Min 0-10
AMRAP
Run 200m
12 KB Snatch
Min 12-24
50 Ball Slams, 25 Burpee Box Jump Overs
40 Ball Slams, 20 Burpee Box Jump Overs
30 Ball Slams, 15 Burpee Box Jump Overs
20 Ball Slams, 10 Burpee Box Jump Overs
10 Ball Slams, 5 Burpee Box Jump Overs
Min 26-36
AMRAP
Run 200m
12 KB Snatch
Tuesday 18072017
Activation -
3 x
10 Good Mornings
10 Banded Pull Throughs
Run 100m
Focus -
Deadlift - 40%x5, 50%x5, 60%x5
Accessory -
Bulgarian Split Squat - 3x12 EL
Hollow Rocks - 3 x 15
Conditioning -
6 Rounds - Rest 30 Sec Between
20 KB Swings
15 Wall Balls
Wednesday 19072017
Activation -
4 x
6 Banded Good Mornings
12 Ball Slams
6 Box Jumps
Focus -
5x
2 Seated Weighted Jump
3 Broad Jump
Run 100m Slowly
Rest 2 mins between rounds
Conditioning -
Every 2 Mins for 16 Mins
Run 200m FAFP
Thursday 20072017
Activation -
2 x
45 Sec Bottom Up KB Hold
10 RR or 5 Pull Ups
30 Sec Hollow Hold
Focus -
Floor Press - 40%x5, 50%x5, 60%x5
Accessory -
Seated SA KB Press 3x12
Hanging Leg Raise - 3x12
Conditioning -
12 MIn Amrap
12 Pull Ups
9 KB Deadlifts @20/12
6 KB Hang Power Cleans
3 KB STOH
Friday 21072017
Activation -
1 Go You Go x 6 Rounds
30 Sec Ring Body Saw
Into
10 Ring Plank Crunches
Focus -
2-4-6-8-10
KB Windmill
2-2-2-2-2
KB Turkish Get Up Each Arm
Conditioning -
In Pairs For Reps
2x
1 Min Per Station
1 - Slam Ball Get Ups
2 - Tyre Flip Jump Throughs
3 - Box Push
4 - Front Rack Carry
5 - Farmers Walk
6 - Burpee Bar Touch
7 - Sand Bag Lunges