Monday 10.12.18
.
3 Rounds
5 Kang Squats - Increase load
5 SL Step Ups
10 Plank Reaches Each Side
.
Back Squat
20 Mins
Build To a Heavy Single
.
Every 3 Mins x 5
20 SDHP
10 Burpees Over the KB
50 DU's
Tuesday 11.12.18
.
6 Mins Work
10 Half Kneeling KB Press EA
30 Sec Side Plank ES
5 Broad Jumps
.
Floor Press
20 Mins
Build To a Heavy Single
.
12 Min Amrap
100m FR carry - Partner 1
10 BJO Partner 2
10 air squats
10 HSPU
(Partner carries on from previous)
Wednesday 12.12.18
.
3 Rounds
15 KB Swings
15 Hollow Rocks
5 Box Jump Overs
.
Deadlift
20 Mins
Build To a Heavy Single
.
15 MIn EMOM
1 - 15-20 Cal Row
2 - 15 Burpees
3 – Rest
Thursday 13.12.18
.
6 mins Work
20 Shoulder Taps
5 Kneeling Ball Slams ES
10 Behind The Neck Press
.
Strict Press
10 Mins To A Heavy Single
Rest 2 Mins
Push Press
10 Mins To A Heavy Single
.
4 Rounds
30 Hollow Rocks
20 KB Floor Press
15 Strict Pull Ups
Friday 14.12.18
.
2 Rounds
10 Front Rack Revers Lunges
10 Side Plank Rotations ES
30 Front Rack Stretch EA
.
Front Squat
20 Mins
Build To a Heavy Single
.
7 Min EMOM
7 Thrusters
7 Box Jumps
