Monday 14082017
Endurance
Conditioning -
In Pairs
20 Min EMOM
Row 10/7 Cal
AMRAP KB Snatch
Rest 2 Mins
10 Min Amrap
Run 100m
10 Burpees
Optional Finisher
3 x
30 Sec Side Plank ES
1 Min Couch Stretch ES
Tuesday 15082017
Strength
Activation -
3 x
6 Kang Squats
3 Box Jumps
Focus -
Squat – 70%x3, 80%x3, 90%x3+
Accessory -
KB Death March - 3 x 20 Steps
Russian Twist - 3 x 20
Conditioning -
21-15-9
Goblet Squats
Sit Ups
Then
9-15-21
Air Squats
Sit Ups
Optional Finisher -
3 x
45 Second Hanging Hollow
30 Sec Calf Stretch ES
Wednesday 16082017
Power
Activation -
3 x
5 Single Leg RDL EL
Row 150m AFAFP
Focus -
5x
2 Seated Weighted Jump
3 Broad Jump
Run 100m Slowly
Rest 2 mins between rounds
Record Distance - Compare to week 24
Conditioning -
Every 4 Mins x 5
Run 400m
Optional Finisher -
2 Min Glute Smash ES
2 Min Banded Ham ES
Thursday 17082017
Strength
Activation -
2 x
45 Sec SA Bottom Up Hold EA
20 Back Extensions With Band
Focus -
Press – 75%x5, 85%x3, 95%x1+
Accessory -
SA KB Floor Press - One Weight Up All Times 3x20
Strict Pull Ups Weighted 5 x 5-10
Conditioning -
21-15-9
Power Cleans @50/30
Press Ups
Friday 18082017
Core/Midline
Activation -
3 x
10 Banded Plank Rotation
100ft Wheel Barrow Walk
Focus -
Gymnastics Technique Session
Skin The Cats
Inversions
Levers
Conditioning -
10 Min Emom
1 - 10 Toes To Bar
2 - 30-45 Sec HS Hold