Week 27

Monday 03072017

 

Focus - 

In Pairs 

In a 10 Min Window 

Row 1500m 

Every min 3 Burpee Plate Jumps

 

Rest 2 Mins 

 

8 Min Amrap 

40 GTOH 

40 OH Lunge 

Run 100m 

 

Rest 2 Mins 

 

In Pairs 

In a 10 Min Window 

Row 1500m 

Every min 3 Burpee Plate Jumps

 

Tuesday 04072017 

 

Activation - 

 

3x

100ft KB Rack/OH Press Walk 

10 SA KB Sit Ups EA

 

Focus - 

 

Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Floor Press – 65%x5, 75%x5, 85%x5

Strict Pull Up 3 x ME

 

Conditioning -  

 

EMOM 12

1 - 40 Du's/120 SS

2 - 8 Burpee Over Box 

3 - Row 15/12 Cals 

 

Wednesday 05072017 

 

Activation - 

 

Barbell Warm Up 

 

Focus - 

 

In ten mins build to max Clean 

Then 2 Rounds 

EMOM 3

2 Cleans @70% of max

EMOM 3

6-11 Pull Ups 

 

Conditioning -  

 

3 x 

3 Min EMOM

30 KB Swings 

30 Sit Ups 

Rest 1 Min 

 

Thursday 06072017 

 

Activation - 

 

3 x 

10 Good Mornings 

10 Banded Pull Throughs

Run 100m 

 

Focus - 

 

Deadlift – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

 

Conditioning -  

 

2 Rounds 

50 Slam Balls 

50 Slam Ball Lunges 

Run 100m 

 

 

Friday 07072017

 

Activation - 

 

3 x

45 Sec Passive Hang 

45 Sec Side Plank Rotations ES

10 Inch Worms 

 

Focus - 

 

5 x 

L Sit Hold - ME

10 Shoot Throughs

 

Accessory - 

 

EMOM 8

5-10 T2B

 

Conditioning -  

 

10 MIns In Pairs 

Max Cal Row