Monday 11092017
Activation -
Reaction Games
Focus -
In Pairs
Every 5 Mins x 8 Complete
1 -
Run 500m
Amrap - Alternating rounds
5 Burpees
10 KB Snatches
2-
Run 400m
Amrap - Alternating rounds
5 Pull Ups
10 Air Squats
Tuesday 12092017
Activation -
3 x
2 Wall Climb
10 Scap Pulls
Focus -
Strict Press
65%x5, 75%x3, 85%x1, 95%x1, Max Out
Accessory -
Thruster Warm Up
Conditioning -
21-15-9
Thrusters @42.5/30
Pull Ups
Wednesday 13092017
Activation -
5 Min Amrap - Steay Pace
5 Press Ups
10 Air Squats
15 Sit Ups
Focus -
In Teams of 3
Rowing KB DT
Row 30 Cals - Time Keeper
12 Deadlifts @20or16/12or8
9 Hang Cleans
6 STOH
Thursday 14092017
Activation -
3 x
5 Kang Squats
10 Ring Rows
Focus -
Back Squat
10 RM
Between Each Set
3-5 Strict Pull Ups
Conditioning -
In Pairs
50-40-30-20-10
Wall Balls
Toes To Bar / Weighted Sit Ups
Friday 15092017
Activation -
2 x
1 Min Plank
30 Sec Side Plank ES
30 Walking lunges
Focus -
5 Rounds
100ft Box Push
100m Front Rack Carry
Conditioning -
Fun Friday
It may or may not be a nice surprise!!!!