Week 29

Monday 17072017 

 

Activation - 

 

6 Min Amrap 

30 Du's / 60 SS

20 KB Swings 

10 Hollow Rocks 

 

Focus - 

 

Start The Clock 

 

Min 0-10

 

AMRAP 

Run 200m 

12 KB Snatch 

 

Min 12-24

 

50 Ball Slams, 25 Burpee Box Step Overs

40 Ball Slams, 20 Burpee Box Step Overs

30 Ball Slams, 15 Burpee Box Step Overs

20 Ball Slams, 10 Burpee Box Step Overs

10 Ball Slams, 5 Burpee Box Step Overs

 

Min 26-36

 

AMRAP 

Run 200m 

12 KB Snatch 

 

Tuesday 18072017 

 

Activation - 

 

3 x 

10 Good Mornings 

10 Banded Pull Throughs

Run 100m 

 

Focus - 

 

Deadlift - 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Bulgarian Split Squat - 3x12 EL

Hollow Rocks - 3 x 15

 

Conditioning -  

 

6 Rounds - Rest 30 Sec Between

20 KB Swings 

15 Wall Balls 

 

Wednesday 19072017 

 

Activation - 

 

4 x 

6 Banded Good Mornings 

12 Ball Slams 

6 Box Jumps

 

Focus - 

 

5x 

2 Seated Weighted Jump 

3 Broad Jump 

Run 100m Slowly

 

Rest 2 mins between rounds 

 

Conditioning -  

 

Every 2 Mins for 16 Mins

Run 200m FAFP

 

Thursday 20072017 

 

Activation - 

 

2 x 

45 Sec Bottom Up KB Hold 

10 RR or 5 Pull Ups 

30 Sec Hollow Hold 

 

Focus - 

 

Floor Press - 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Seated SA KB Press 3x12

Hanging Leg Raise - 3x12

 

Conditioning -  

 

12 MIn Amrap 

12 Pull Ups 

9 KB Deadlifts @16/8

6 KB Hang Power Cleans 

3 KB STOH 

 

Friday 21072017

 

Activation - 

 

1 Go You Go x 6 Rounds 

30 Sec Ring Body Saw

Into 

10 Ring Plank Crunches

 

Focus - 

 

2-4-6-8-10

KB Windmill 

2-2-2-2-2

Turkish Get Up Each Arm 

 

Conditioning -  

 

2 x In Pairs For Reps

1 Min Per Station 

1 - Slam Ball Get Ups 

2 - Tyre Flip Jump Throughs

3 - Box Push 

4 - Front Rack Carry 

5 - Farmers Walk 

6 - Burpee Bar Touch 

7 - Sand Bag Lunges