Monday 10072017
Activation -
5 Min Amrap
KB Alternating Press x 2
Front rack Lunge x2
Rest 2-3 reps before failure
Focus -
Floor Press – 75%x5, 85%x3, 95%x1+
Accessory -
Seated SA KB Press 3x12
Hanging Leg Raise - 3x12
Conditioning -
3 Rounds
30 Front Rack KB Lunges
20 Weighted Sit Ups @15/10
50 Du's between Each Round
Tuesday 11072017
Activation -
Ladder/Depth Jump Circuit
Focus -
Build To a Heavy - 14 Mins
Power Clean
Hang Clean
Jerk
Conditioning -
Chase Me
The idea here is to chase your partner in front, if you catch them they must then try and catch you back up. The row should give you 30-40 seconds to get ahead. It can be done. If the person gets caught. They must complete a 200m run and then get back on it!
In Pairs
15 Min Amrap
15/12 Cal Row
10 KB Swings
5 Power Cleans @60/40
Wednesday 12072017
Activation -
3 x
10 KB Cross Body Step Up ES
10 Back Extensions
Focus -
Squat - 75%x5, 85%x3, 95%x1+
Accessory -
KB Death March - 3 x 20 Steps
Russian Twist - 3 x 20
Conditioning -
4x2 Min Amrap 1 min rest
12 Goblet Squat
10 HR Press Ups
Thursday 13072017
Activation -
Ful Body Flow Mobility
Conditioning -
Every 3 Mins for 30 Mins
1 - Row 500m
2 - 30 Burpees Over The Bar
Courtesy of Warrior Programming
Do the basics, do them well, fitness will come
Friday 14072017
Activation -
2x
12 Kneeling KB Push Press
20 Band Pull Uparts
Focus -
Press – 40%x5, 50%x5, 60%x5
Floor Press – 40%x5, 50%x5, 60%x5
SA Bent Over Row - 3x12 EA
Conditioning -
12 Min TC
Cash In 100 Du's
21-15-9
Push Press @ 40/25
42-30-18
Sit Ups
Cash Out 100 Du's