FK.DW Friday 280809

Most of the FK Moderation and Admin team are making their way to Cornwall today for the FK.UK summer camp in Newquay for a weekend of fun and relaxation but because we care, we are still posting the workouts for those of you that can't join us.

Buy In

Skipping: 3 minutes/300 skips/150 Double Unders - whichever is faster

Strength

Snatch: 5, 1, 1, 1, 1, 1

C&J: 5, 1, 1, 1, 1, 1

Pick a starting weight and do 5 reps. Aim to add 2.5-5 Kg to each subsequent rep and perform singles.

Conditioning

As many rounds as possible in 15 minutes of;

5 Ring Dip

10 Pull-Up

15 Box Jump

Cash Out

Planche Progressions

Post weights and times to FK.UK

have Fun!