Week 17

Monday 24042017 

 

Activation - 

 

3 x 

50 ft Ghekko Crawl 

20 Shoulder Taps 

15 Glute Bridge 

 

Focus - 

 

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

 

Accessory - 

 

Hand Stand Hold

EMOM 10 

20-30 sec wall facing handstand hold 

 

Conditioning -  

 

In Pairs

5 Min Amrap 

5 Double KB Clean and Press @16/12

Swop every 5 Reps 

Rest 2 Mins 

3 Mins 

Max Rep Syncro Burpees 

 

 

Tuesday 25042017 

 

Activation - 

 

Ladder Drills 

 

Focus - 

 

6 x 

50ft Box Push Sprint

Run 200m 

 

Rest 2-3m 

Must be all out effort

 

Accessory - 

 

NA

 

Conditioning -  

 

Every 3 Mins x 3

40 Slam Balls 

30 Sit Ups 

20 Press Ups 

 

 

Wednesday 26042017 

 

Activation - 

 

5 MIn Amrap 

TGU + 5 OH Lunges 

 

Focus - 

 

Squat – 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Romanian Deadlift – 5,5,5

Please record load

 

Conditioning -  

 

8 MIn Amrap 

12 KB Snatch @20/12

12 KB Step Ups

48 Du's

 

 

Thursday 27042017 

 

Activation - 

 

3 x 

10 Good Mornings

10 Push Press 

10 Front Rack Lunges 

 

Focus - 

 

12 MIn Amap 

6 Thrusters @25/15

12 Down Ups 

Run 100m 

 

Rest 2 MIns 

 

10 Min Amrap 

4 Thrusters @35/20

10 Down Ups 

Run 100m 

 

Rest 2 mins 

 

8 Min Amrap 

2 Thrusters @45/25

8 Down Ups 

Run 100m

 

 

Friday 28042017 

 

Activation - 

 

3 x 

10 Bottom Up KB Press

1 Back Burner

5 Tempo Press Ups 

 

Focus - 

 

Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

Floor Press – 50%x10, 60%x10, 70%x10

 

Conditioning -  

 

In Pairs 

Row 1000m 

50 Push Press @30/20

30 Pull Ups 

Row 500m

50 Push Press @30/20

30 Pull Ups