FK.DW Thursday 011009

Buy In

Max double-unders in 3 minutes

Strength

Front Squat 5x3

Conditioning

AMRAP 15 minutes

5 Pull-Up

10 Ring Dip

15 Box Jump

Cash Out

ladder agility drills

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 300909

Rest day

FK.DW Tuesday 290909

Buy In

Planche progressions - 2 minutes hold

Strength

Deadlift 3x5

Conditioning

Run 30 minutes for distance

Cash Out

PNF stretching and foam roller work

Post weights and times to FK.UK

Have fun!

FK.DW Monday 280909

Buy In

Wide grip dead hang pull-up: 2x5

Hand Stand Push Up: 2x5

Strength

Press 5x3

Conditioning

Five (5) rounds for time of:

Run 250m

15 Overhead Squat

15 Push-Up

Cash Out

Balance Drills

• Stand on 1 foot with foot flat on the ground for 30 seconds
• Stand on the same foot on your toes for 30 seconds
• Bring up the knee of the free foot and kick out to the front. Repeat for 10 kicks
• Hold the free leg out behind for 30 seconds
• Hold the free leg out in front for 30 seconds

Repeat with the other leg.

Post weights and times to FK.UK

Have fun!

FK.DW Sunday 270909

Rest Day

FK.DW Saturday 260909

Buy In

Single leg Box Jumps: 2 x 10

Strength

Overhead squat: 3x3

Conditioning

Run 250m

20 Hammer Swing to tyre (or equivalent)

20 Jumping Jacks

Run 250m

15 Hammer Swing to tyre (or equivalent)

15 Jumping Jacks

Run 250m

10 Hammer Swing to tyre (or equivalent)

10 Jumping Jacks

Cash Out

10 consecutive double unders

For every miss - 3 burpees

If you miss, your counter starts again at zero!

Post weights and times to FK.UK

Have fun!

FK.DW Friday 250909

Buy In

Hand stand work - 1 minute inverted

Strength

Deadlift: 5x1

Conditioning

Cycle 10K or Run 3K

Cash Out

Max push-ups 2 minutes

Post weights and times to FK.UK

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FK.DW Thursday 240909

Singles lifts again today so remember - unless you are an experienced lifter substitute sets of 3 instead and extrapolate to your single rep max.

Buy In

5 power clean

5 power snatch

Strength

Press: 5x1

Conditioning

Using the same kettlebell/dumbell/weight plate for each movement and for time;

20-15-10

Lunges with overhead hold

American Swings

Figure 8 to hold (1L and 1R constitutes 1 rep)

A demonstration video of the figure 8 to hold can be found at this youtube link.

Cash Out

Max sit-ups in 1 minute

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 230909

Rest day

FK.DW Tuesday 220909

Buy In

Front Lever progressions

Strength

Bench Press 3x8

Conditioning

For total time:

Tyre Flips x 10

then AMRAP 20

Srint 20m

Hammer Strikes x 15

Sprint 20m

Box Jumps x 15

then Tyre flips x 10

Compare to 220809 (and check for substitutions)

Cash Out

Basketball free-throw x25

Every missed throw = 5 Push-Ups

Post weights and times to FK.UK

Have fun!

FK.DW Monday 210909

This week sees some max lift testing again to help you determine if you are making progress with your training. As always, if you are an experienced lifter, having been lifting for a while you can do the workouts as listed as singles attempts; if not, do sets of three and extrapolate the values from there.

Train smart, Train safe!

Buy In

Max dead hang wide grip pull-up

Strength

Squats: 5x1

Conditioning

20-15-10 for time of;

Hand stand Push Up

Box Jump

Cash Out

Max dead hang wide grip pull-up (repeat the buy in and compare the results)

Post weights and times to FK.UK

Have fun!

FK.DW Sunday 200909

Rest Day

FK.DW Saturday 190909

Today we will be looking at the September FUBAR as provided by FK.UK associate "The Box" in Derby. The FUBAR is an exceedingly tough workout and not for everyone; it is a test of mental fortitude as well as of physical strength and ability.

The official "FUBAR" allows for no scaling, however we realise that not everyone is physically capable of performing the tasks required so if necessary scale the weight used for the deadlifts but make sure to note it.

FUBAR Sept 09

For time perform

20 Push-ups/20 BW Deadlift/20 Air Squat

19 Push-ups/20 BW Deadlift/19 Air Squat

18 Push-ups/20 BW Deadlift/18 Air Squat

down to....

2 Push-ups/20 BW Deadlift/2 Air Squat

1 Push-ups/20 BW Deadlift/1 Air Squat

Post weights and times to FK.UK

Have fun!

FK.DW Friday 180909

Buy In

Snatch Drops x 5

Strength

Overhead Squat 5 x 3

Conditioning

Each minute on the minute perform 3 rounds of the barbell bear complex @50% body weight

Power Clean

Front Squat

Press

Back Squat

Press

Cash Out

2 x Illinois Agility Test

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 170909

Buy In

Planche Progressions (1 minute hold)

Strength

Weighted Pull-ups 5x5

Weighted Dips 5x5

Conditioning

Hill Sprints. 1 mile total up-hill distance

Cash Out

Balance Drills #2

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 160909

Rest Day

FK.DW Tuesday 150909

Buy In

Muscle-up progressions x 10

Strength

5 x (1xPower Clean + 5xPress)

Power clean the weight, press it 5 times then ower the weight. Repeat for 5 reps.

Conditioning

20-15-10

BW Back Squat

Pull-Up

Scale the weight so you can finish the first 20 squats unbroken. Target time is 4-7 minutes or below.

Cash Out

PNF Stretching and foam roller work

Post weights and times to FK.UK

Have fun!

FK.DW Monday 140909

Buy In

Squat Clean x10

Strength

Deadlift 5x3

Conditioning

Tabata protocol (20 seconds work/10 seconds rest - repeat 8 times) of

Press @ 25% max

GHD Sit-up

Pull-Up

Back Extension

If you don't have access to a GHD substitute regular sit-ups and supermans/good mornings

Cash Out

Press-up. Max in 90 seconds

Post weights and times to FK.UK

Have fun!

FK.DW Sunday 130909

Rest Day

FK.DW Saturday 120909

Buy In

2 x 10 deadhang Pull-Up

Strength

Squats x 20

Use your 15 rep max amount or bodyweight, whichever is higher and work for 20 reps.

Cash Out

Handstand hold - 1 minute

Post weights and times to FK.UK

Have fun!

FK.DW Friday 110909

The conditioning today uses the Fight Gone Bad timing method from Crossfit. For each station, perform 1 minute of work, counting reps. At the end of the circuit, rest for 1 minute then repeat. Count reps per set, total reps per exercise and total reps per workout.

Buy In

L-Sit Hold progression - 1 minute

Strength

Push Press 3x5

Conditioning

3 rounds for time of

Sumo Deadlift High Pull - 1 min

Push Press - 1 min

Box Jump - 1 min

8 count body builder - 1 min

Double Unders - 1 min

Rest - 1 min

Use a weight that allows a fairly constant movement across SDHP and push press.

Cash Out

Front Lever progressions

Post weights and totals to FK.UK

Have fun!

FK.DW Thursday 100909

Buy In

Acceleration Drills - 5x20m (with tyre/Resistance chute if available)

Strength

Deadlift 2x10

Conditioning

5 Rounds for time of;

65m sandbag carry (bear hug hold) w/tyre drag if available

15 sandbag thrusters

The sandbag should be around 15-20Kgs.

Cash Out

Ladder Agility Drills

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 090909

Rest Day

FK.DW Tuesday 080909

Buy In

Burgener Progressions and BWLA Drops

Strength

Front Squat 2x10

Conditioning

Run 10K

Cash Out

Skipping: 100 Singles - 50 Doubles - 100 Singles

Post weights and times to FK.UK

Have fun!

FK.DW Monday 070909

Buy In

Run 250 m

Box Jumps x 15

Strength

Press 2x10

Conditioning

25-15-10 for time of;

Kettlebell Swings (Men: 16Kg/Women: 12Kg)

Burpees (Gold Standard)

Compare to 140709

Cash Out

30 second wall toss test - left and right hand

Post weights and times to FK.UK

Have Fun!

FK.DW Sunday 060909

Rest Day

FK.DW Saturday 050909

We will be working on the muscle up progressions today. Some consider them to be a test of muscular strength, others nothing more than a party trick but either way, working towards them has great benefit to both pulling and pushing strength. If you already have a muscle up, keep working them to try to get more; if you can only kip them muscle up, take this time to work on developing a dead hang version which is a far harder proposition - as you can see from the progressions below, Coach Sommer considers the kipping MU to be only one step above the jumping variety and not even as hard as a dead hang kneeling or seated version!

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Farmer's Walk 2 x 40 metres (left arm out, right arm home)

Strength

Clean and Jerk 5, 5, 5, 1, 1, 1

Again, add weight to each set and finish with three strong singles

Conditioning

4 rounds for time

15 strict press @ 40% max

15 Wall Ball

Aiming for a sub-5 minute effort here.

Cash Out

Muscle Up progression

(Negative MU/Jumping MU/Kipping MU/Kneeling MU/Seated MU/Dead Hang MU)

Post weights and times to FK.UK

Have fun

FK.DW Friday 040909

Buy In

5 minutes punch bag work using only arm strikes.

Try to keep the movement fluid, concentrating on 3-5 strike combinations.

Strength

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

increasing weight each set then finishing with some singles. Use the full squat or split varieties NOT power snatches.

Conditioning

50/50 OHS: 50 Overhead squat at 50% max (or 50% body weight, whichever is lighter).

Record the time and number of sets required to complete the exercise. Any racking or dropping of the weight constitutes the end of a set.

Cash Out

Planche Progressions

These will be more difficult due to the work put in by the shoulder girdle during the strength and conditioning sections of the workout. Just do your best today.

Post weights, reps and times to FK.UK

Have Fun!

FK.DW Thursday 030909

We are aiming for a 9-12 minute window on the conditioning routine today so either adjust the number of rounds or reps accordingly. One other way to ensure you finish within the time frame is to set a countdown for the 12 minutes and if you have not finished when the watch beeps then stop and record the number of rounds completed; In effect the workout becomes an AMRAP effort and self-scales itself.

Buy In

Waiter Walk 2 x 40 metres (left arm out for 40 metres, right arm home)

To perform the walk, hold a weight overhead with the arm extended (as in this image from the CrossFit.com FAQ)

Strength

Deadlift 3x5

Conditioning

10 rounds for time of;

10 Pull-Up

10 Push-Up

10 Jumping Lunge

To perform the jumping lunge, start in the lunge position, jump up into the air and switch legs so you land with the opposite foot forward. Each Jump is 1 rep so a set of 10 equals 5 left foot and five right foot jumps.

Cash Out

Dot Drills

Post weights and times to FK.UK

Have Fun

FK.DW Wednesday 020809

Rest day