FK.DW Saturday 311009

Happy Halloween!

Hopefully this workout isn't too scary.......

Buy In

Burgener/BWLA progressions

Strength

Power Clean 3x5

Conditioning

Perform 1 minute of each exercise before moving on to the next. Rest 1 minute between rounds, 3 rounds total of

Pull-up

Tyre Flip (sub Sumo Deadlift)

Sandbag clean (sub squat clean)

Hammer Strikes

burpee

Count total reps per round and total across three rounds.

Cash Out

400M jog with the sandbag

Post weights and reps to FK.UK

Have fun!

FK.DW Friday 301009

Buy In

5 x 40m sprint.

Sprint 40 metres, walk back to start line and repeat.

Conditioning

Tabata protocol of;

Push-Up

Bottom to bottom squat

sit-up

burpee

Cash Out

max Soccer ball keepy-uppies

Try for a minimum of 10 consecutive keepy-uppies. Perform push-ups according to number of keepy-ups completed.

<5> - 25

>5 and <=10 - 20

>10 and <=15 - 15

>15 and <=20 - 10

>20 - 5

Post rounds to FK.UK

Have Fun!

FK.DW Thursday 291009

Buy In

5 broad jumps for distance

Strength

Overhead Squat 5x3

Pull-Up 5x3

Chin-Up 5x3

Power Clean 5x3

Cash Out

PNF/Flexibility work

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 281009

Rest day

FK.DW Tuesday 271009

Buy In

Acceleration Drills: 5 x 20 metres (with tyre if available)

Stay in the acceleration phase, which means staying low and driving with the legs and the arms. Run through the 20 metre mark before you start to slow down.

Conditioning

3 Rounds for time of;
15 Pull-Up
15 Thrusters

For Thrusters use 50% max press weight.

Cash Out

Pistol Practice

Post weights and times to FK.UK

Have fun!

FK.DW Monday 261009

Buy In

Hang Power Clean 3x2

Strength

Squat 5x3
Press 5x3
Deadlift 5x3

Cash Out

Ladder agility work

Post weights to FK.UK

Have fun!

FK.DW Sunday 251009

Rest Day

FK.DW Saturday 241009

Buy In

Planche Progressions

Strength

Squat 1 x20

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.

Compare to 091109

Cash Out

Balance Drills #1

• 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 Friday 231009

Buy In

2x3 Clean High Pull

(video courtesy of Catalyst Athletics)

Strength

Press 3, 3, 3

Push Press 3, 3, 3

Jerk (split or Push) 3, 3, 3

Conditioning

5 Km interval workout;

Jog 1600 m

Sprint 400 m

Jog 400 m

Sprint 400m

Jog 400m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 100m

Jog 100m

Compare to 090709

Cash Out

Pistol Practice

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 221009

Buy In

3 Rounds of

10 pull-up (DH)

10 Box Jump

30 seconds rest between rounds

Strength

Deadlift 3x5

Conditioning

10 rounds of

Run 100m

10 Push-Up

10 Sit-up

Compare to 300709

Cash Out

Ladder agility work and dot drills

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 211009

Rest Day

FK.DW Tuesday 201009

Buy In

L-Sit Progression

Strength

Press 5x3

Conditioning

20-15-10

Kettlebell Swings @ 16 Kg

Burpees (GS)

Time domain is 3-7 minutes so scale the weight if required or change the reps to 16-12-8 to ensure you finish in that time. Of course if you are quicker than 3 minutes, good job!

Cash Out

Double Unders - Max in 2 minutes

Post weights and times to comments to FK.UK.

Compare to 140709

Have fun!

FK.DW Monday 191009

Buy In

L-Sit Progressions

Strength

OHS 5x3

Front Squat 5x3

Conditioning

AMRAP 10 Minutes:

5 Ring-Dip

10 Ring Rows

15 Jump-Overs (lateral jump from side to side over a bag or other obstacle. Each jump counts as one rep)

Cash Out

Handstand practise - 1 min inverted

Post weights, times and any comments or questions to FK.UK.

Compare to 110709

Have fun!

FK.DW Sunday 181009

Rest day

FK.DW Saturday 171009

Buy In

Hand Stand 2 min hold

Strength

Squat 5x3

Conditioning

50/50 Deadlift

For time and in as few rounds a s possible complete

50 deadlift at 50% max

Cash Out

Punch bag work - all punch combinations

3 x 60 second round, 30 seconds rest between rounds

Post weights, rounds and times to FK.UK

Have fun!

FK.DW Friday 160909

Buy In

Kneeling Power ball toss test x 2

Strength

Dead lift 5x3

Conditioning

Swim 1K or

Run 5K or

Cycle 10 K

Cash Out

Dot Drills

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 151009

Buy In

Burgener Progressions

Strength

Power Clean 5x3

Conditioning

4 rounds for time

15 strict press @ 40% max

15 Wall Ball

Aiming for a sub-5 minute effort here.

Compare to 050909

Cash Out

Front Lever progressions

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 14109

Rest Day

FK.DW Tuesday 131009

Buy In

L-Sit 1 minute hold

Strength

Bench Press 5x3

Conditioning

Tabata Front Squat @ 25% Max

Tabata Press-Up

Tabata Pull-Up

Tabata Sit-Up

Compare to 040809

Cash Out

2 x 30 second Alternate Hand Wall Toss test

Post weights and times to FK.UK

Have fun!

FK.DW Monday 121009

Buy In

Acceleration Drills:

3x20 metres (with tyre)

2x40 metres

Strength

Squat 5x3

Conditioning

AMRAP 15 minutes

Run 400m

10 Push-Press @ 50% max Press

10 GHD Situps

Cash Out

Balance Drills #2

i: Stand on one foot with your eyes closed for 30 seconds

ii: On the same foot (with eyes open), make 1/4 turns, pausing 10 seconds on each turn

iii: On the same leg, bring the free leg up and kick to the side 10 times

iv: Repeat with the opposite leg

Post weights and times to FK.UK

Have fun!

FK.DW Sunday 111009

Rest Day

FK.DW Saturday 101009

Buy In

Shoulder dislocates

BWLA Drop progression

Strength

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

Conditioning

For time

2, 4, 6, 8, 10 reps of

pull-up

chin-up

wide grip pull-up

close grip pull-up

Mountain climber pull-up (the bar is grasped while standing directly below the bar, palms facing each other but hands some distance apart. The head alternates going to the left and the right with each chin-up. )

Perform 2 of each type, then 4, then 6 and so on.

Scale numbers to ability so you can complete the ladder (2, 4, 6, 8 - 2, 4, 6 etc).

Cash Out

PNF Stretching and foam roller work

Post weights and times to FK.UK

Have fun!

FK.DW Friday 091009

Buy In

Burgener/BWLA warm-up progressions

Strength

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

Overhead Squat 5x3

Conditioning

Cycle 30 minutes for distance

Cash Out

Ladder Agility drills

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 081009

Buy In

Run 250m

20 Box Jumps

Strength

Press 3x5

Weighted Pull-Up 3x5

Conditioning

30 Burpee to box jump for time

Cash Out

Basketball three throw shots x 30

Every missed shot = 5 squats

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 071009

Rest Day

FK.DW Tuesday 051009

Buy In

Front Lever Progressions

Strength

Squat 3x5

Conditioning

For time:

30 ring dips (or 60 bar dips)

200 rope jumps

20 Press @ 30% max

200 Rope jumps

10 Hand Stand Push-ups

200 Rope Jumps

Compare to 210709

Cash Out

L-Sit 1 minute hold

Post weights and times to FK.UK

Have fun!

FK.DW Monday 051009

Buy In

Acceleration Drills: 5 x 20 metres (with tyre if available)

Stay in the acceleration phase, which means staying low and driving with the legs and the arms. Run through the 20 metre mark before you start to slow down.

Strength

Deadlift 3x5

Conditioning

Kettle-Bear complex

Using a kettlebell/dumbell or weight plate perform;

Four (4) rounds for time of

Deadlift - American Swing - Russian Swing to row - Clean - Thruster x 5 Left - x 5 right

So do the complex 5 times with the left arm then 5 times with the right for one round.

Choose a weight that will allow you to finish under 15 minutes.

Cash Out

Pistol practise.

Post weights and times to FK.UK

Have fun!

FK.DW Sunday 041009

Rest Day

FK.DW Saturday 031009

Buy In

10 pull-up

10 hand stand push up

x2

Strength

Deadlift 5x3

Conditioning

For time;

30 Pull-up/5 push-up

25 Pull-up/10 push-up

20 Pull-up/15 push-up

15 Pull-up/20 push-up

10 Pull-up/25 push-up

5 Pull-up/30 push-up

Compare to 230709

Cash Out

Bean bag Accuracy drills

Mark out 3 concentric circles on the floor (use chalk, rope or whatever) to make a target.

Mark out a throwing line 5 metres from the outside edge of the circle.

Using bean bags or equivalent and throwing underhand, throw 20 shots into the target. Alternate hand so you throw 10 with the left hand, 10 with the right.

For every Bulls eye count 1 point, second ring 3 points, outside ring 5 points and any outside the target 10 points.

Total up the number of points and complete the drill with 1 burpee per point.

Post weights and times to FK.UK

Have fun!

FK.DW Friday 021009

Buy In

L-Sit hold, 2 minutes

Strength

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

Conditioning

PT Pyramid 1-10-1

On every step of the pyramid perform;

1 x pull-up

2 x Push-up

3 x air squat

so on round 2 it would be 2 pull-up, 4 push-up, 6 air squat and so on.

Cash Out

Dot drills

Post weights and times to FK.UK

Have fun!