Monday 02102017
Activation -
3 x
10 Half kneeling KB Press
10 Side Plank Band Pull ES
Run 100m
Focus -
Floor Press
55%x5,62.5x5
67.5%x2x10
67.5%x10+
Accessory -
Between Sets
3-8 Strict Press
Conditioning -
10 Min Amrap
Continuous Movement
8 Kb Row Each EA - 2 Sec Pause
8 Press Ups - 2-2-0-1
16 Sit Ups
48 Du's
Optional Finisher -
2 Min Lat Foam Roll
2 Mins Passive Hang
Tuesday 03102017
Activation -
5 Min Amrap
10 Wall Squats
5 SA Kb Thrusters EA
10 Hollow Rocks
Focus -
In 10 Mins Build To
Heavy Thruster
Bar Starts On The Floor
Rest 2 Mins
Emom 10
1 - 5 Thrusters at 50%
2 - 10 Burpees Over Bar
Conditioning -
Row
In Pairs
10 min max cal row
Optional Finisher -
90-120 Secs L Sit hold
Wednesday 04102017
Activation -
3 x
10 SA Ring Row
2 Wall Climbs
20 Walking Lunges
Focus -
Strict Press
55%x5,62.5x5
67.5%x2x10
67.5%x10+
Accessory -
Between Warm Up
Sets 20 Secs Beat swings
Between Working Sets
3-5 First Kips
Conditioning -
9 Min Amrap
2 TGU
4 KB Clean
8 KB Push Press
Optional Finisher -
2 x
20 Thoracic Extensions
1 Min Lat Stretch EA
Thursday 05102017
Activation -
EMOM 10
1 - 12/9 Cal Row
2 - 8-10 Burpees
Focus -
For Time working at 75% Effort
2 Rounds
Run 400m
30 Box Jumps
30 Pull Ups
2 Rounds
Run 400m
30 Alternating KB Snatch
30 Goblet Walking Lunges
2 Rounds
Row 500m
50 Du's
50 Sit Ups
Every 2 Mins 5 Burpees
Where ever you are - Even Running
Friday 06102017
Activation -
3 x
12 KB SDHP
50ft Ghekko Crawl
50 ft Broad Jumop
Focus -
Deadlift
55%x5,62.5x5
67.5%x2x10
67.5%x10+
Accessory -
1 - 30 sec Hollow Hold
2 - 30 Sec Wall Facing HS Hold
Conditioning -
Form Form
150 KB Russian swings
Every Break
10 Press Ups
Optional Finisher -
2 Mins Lying Hamstring Stretch
2 Mins Glute Smash