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Monday 16102017

 

3 x 

12 Half Kneeling Bottom Up Press 

30 Sec Side Plank 

 

Focus - 

 

Strict Press

50%x5, 60%x3

70%x1,75%x AMRAP 

 

Accessory - 

 

Second Kip Technique 

 

Conditioning -  

 

21-15-9-15-21

Press Ups 

Sit Ups 

42-30-18-30-42

Du's

 

Optional Finisher - 

 

3 MIns Shoulder Smash ES

 

 

Tuesday 17102017 

 

Activation - 

 

5 Min EMOM 

10 Front Rack Lunges 

10 Push Press 

Run 100m 

 

Focus - 

 

In 10 Mins Build To 

Heavy Thruster

Bar Starts On The Floor 

Rest 2 Mins 

Emom 10 

1 - 7 Thrusters at Fran Weight

2 - 7-10 Pull Ups 

 

Conditioning -  

 

Run 

5x200m 

Rest 45 Seconds 

 

Optional Finisher - 

 

3 Mins Couch Stretch ES

or

Yoga with Georgina 

 

 

Wednesday 18102017 

 

Activation - 

 

3 x 

10 Good Mornings 

10 Kb Renegade Row 

 

Focus - 

 

Deadlit 

50%x5, 60%x3

70%x1,75%x AMRAP 

 

Accessory - 

 

1 - 30 sec Hollow Hold 

2 - 30 Sec Wall Facing HS Hold 

 

Conditioning -  

 

90 Sec Work , 30 Sec Rest x 5

16 Alt KB Snatch 

AMRAP Walking Lunges 

 

Optional Finisher - 

 

3 Min Glute Smash 

 

 

Thursday 19102017 

 

Focus - 

 

Alternating 3 Min Windows x 12

 

1 - 

Row or Run 600m 

 

2 - 

20 Wall Balls 

15 Box Jumps Overs

12 Burpees 

 

3 - 

20 Kb Swings 

50 Air Squats 

50 Du's

 

Courtesy of Warrior Programming

 

 

 

Friday 20102017 

 

 

Activation - 

 

3 x 

12 SA Floor Press EA 

10 Ring Row 3-1-3-1

 

Focus - 

 

Bench 

65%x4x8

65%x8+

 

Accessory - 

 

Pull Up and Push Away In The Kip 

 

Conditioning -  

 

10 Min Amrap 

Run 200m 

3 Wall Climbs 

 

Optional Finisher - 

 

3 Min Per Side Pec Smash