FK.DW 010110

Happy New Year from all of us at FK.UK

On the eighth day of Christmas, FK gave to me;

Eight Heavy Back Squats (Use Body weight)

Seven Weighted Pull-Ups

Six Thrusters Thrusting (Use 80% Body weight)

Five Ring Dips
Four Power Clean (Use 80% Body weight)
Three Burpess
Two Muscle-ups
and a one kilometre run

Post time to FK.UK

FK.DW 311209

On the seventh day of Christmas, FK gave to me;

Seven Weighted Pull-Ups

Six Thrusters Thrusting (Use 80% Body weight)

Five Ring Dips
Four Power Clean (Use 80% Body weight)
Three Burpess
Two Muscle-ups
and a one kilometre run

Post time to FK.UK

FK.DW 301209

On the sixth day of Christmas, FK gave to me;

Six Thrusters Thrusting (Use 80% Body weight)

Five Ring Dips
Four Power Clean (Use 80% Body weight)
Three Burpess
Two Muscle-ups
and a one kilometre run

Post time to FK.UK

FK.DW 291209

On the fifth day of Christmas, FK gave to me;

Five Ring Dips
Four Power Clean (Use 80% Body weight)
Three Burpess
Two Muscle-ups
and a one kilometre run

Post time to FK.UK

FK.DW 281209

On the fourth day of Christmas, FK gave to me;

Four Power Clean (Use 80% Body weight)

Three Burpess

Two Muscle-ups

and a one kilometre run

Post time to FK.UK

FK.DW 271209

On the third day of Christmas, FK gave to me;

Three Burpess

Two Muscle-ups

and a one kilometre run

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FK.DW 261209

On the second day of Christmas, FK gave to me;

Two Muscle-ups

and a one kilometre run

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FK.DW 251209

Merry Christmas to all.

In the spirit of the season we present to you the "Twelve days of FK" so without further ado;

On the first day of Christmas, FK gave to me;

A one kilometre run.

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FK.DW 241209

Buy In

Waiter Walk

2 x 100 steps

Strength

Press 3x8

Conditioning

For time

100 Double-Unders

100 Press-up

100 Sit-up

100 Good Mornings

100 Squat

Finish each exercise before moving to the next. Aim for about 12-15 minutes total work, so scale the reps accordingly.

Cash Out

Handstand progressions.

Post weights and times to FK.UK

Have fun!

FK.DW 231209

Rest Day

FK.DW Tuesday 221209

Buy In

BWLA drop progressions

Strength

Overhead squat 5x3

Conditioning

For time;
Run 400 metres
20 Deadhang Pull-up
Run 400 metres
15 Deadhang Pull-up
Run 400 metres
10 Deadhang Pull-Up
Run 400 metres
5 Deadhang pull-up

Cash Out

Inverted hold on rings - 1 minute

Post weights and times to FK.UK

Have fun!

FK.DW Monday 211209

Buy In

Front Lever progressions

Strength

Deadlift 3x8

Conditioning

Four rounds for time of:
15 Hand stand Push-up
15 Wall Ball shots

Cash Out

30 double-unders

Post weights and times to FK.UK

Have fun!

FK.DW Sunday 201209

Rest Day

FK.DW Saturday 191209

Buy In

5x 5 second negative pull-up

Jump up to the top position then slowly lower yourself down, taking 5 seconds to fully extend.

Strength

Squat 1x20

Conditioning

AMRAP 15

10 Press @ 50% max

10 Sit-up

10 Air Squat

Cash Out

PNF and foam roller

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Have fun!

FK.DW Friday 181209

Buy In

Iron Cross progressions

Strength

Bench Press 5x3

Conditioning

Either

Swim 1K or

Run 5K or

Cycle 10K

Cash Out

Dot drills

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Have fun!

FK.DW Thursday 171209

Buy In

20 metre forward sprint

20 metre backward run

20 metre forward sprint

20 metre backward run

Strength

Deadlift 5x3

Conditioning

Four Rounds for time of;

25 GHD sit-up

25 Back extensions

25 Burpees

Use regular sit-ups and either supermans or good mornings as substitute exercises.

Cash Out

3 Ball juggle (coordination)

Keeping all three balls in motion, juggle for 2 full minutes. For every ball dropped in that period perform 5 push-ups.

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Have fun!

FK.DW Wednesday 161209

Rest Day

FK.DW Tuesday 151209

Buy In

3 x 3 Pull-up

3 x 5 Box jump

Alternate exercises.

Strength

Press: 5, 3, 1, 1

Conditioning

20-15-10

DB Thruster

DB Snatch

Aiming for a 4-6 minute effort here so choose the weight accordingly.

Cash Out

Headstand to handstand

Starting in a headstand (3 point stand), hold for 10 seconds then push up to a full handstand and hold for 10 seconds. Repeat 5 times.

You may use a wall for support if required.

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Have fun!

FK.DW Monday 141209

Buy In

Planche Progressions

Strength

Squat 5x3

Conditioning

10 rounds for time
Run 100/Swim 50m
10 Push-Ups
10 Sit-Ups

Cash Out

30 Double Unders

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Have fun!

FK.DW Sunday 131209

Rest Day

FK.DW Saturday 121209

Buy In

Front Lever Progressions

Strength

Squat 1 @ 105%

So we come to the end of our squat strength journey. By now your squat strength should have increased so you can perform a single repetition at what would have been 105% of your max.

Remember to work up to this amount, don't go in cold and try to lift it - injury will occur!

Conditioning

Four rounds for time of

25 Kettlebell swing

25 sit-up

25 back extension

25 Knees to Elbows

Use a kettlebell that allows you to perform all 25 repetitions without putting the weight down mid-set. Aim for 10-15 minutes to complete.

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

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Have fun!

FK.DW Friday 111209

Buy In

4 x 5 Pull-Up

Strength

Handstand Push-up 6x2

Conditioning

Swim 1K or Run 5K or Cycle 10K

Cash Out

Ladder Agility drills

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Have fun!

FK.DW Thursday 101209

Buy In

Handstand progression 1 minute

Strength

Squat 6x2 @ 80%

Conditioning

Run 250m

20-15-10 of

Deadlift @ 60% max

Marine (clapping) push-up

Run 250m

Substitute regular push-ups as required

Cash Out

2 x 30 second Alternate Hand Wall Toss test

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Have fun!

FK.DW Wednesday 091209

Rest day

FK.DW Tuesday 081209

Buy In

Suitcase carry - 50 steps per hand

Strength

Squat: 2x2 @ 100%

Yep, 100% of your max. We have been working squats hard recently so you should see enough improvement that you can do this now!

Conditioning

30 Burpee to Power Clean

Use a weight that allows you to finish this in sub-5 minutes - but not easily!

Cash Out

Planche progressions

Post weights and times to FK.UK

Have fun!

FK.DW Monday 071209

Buy In

L-Sit Hold - 1 minute total hold

Strength

Deadlift: 5, 3, 1

Perform deadlift to your five rep max, then move to sets of three, ending with a weight you can only manage 1 rep for.

Conditioning

AMRAP 15

5 Ring Dip

10 Pull-Up

15 Box Jump

Compare to 280809

Cash Out

Bean bag Accuracy test

Post weights and rounds to FK.UK

Have fun!

FK.DW Sunday 061209

Rest Day

FK.DW Saturday 051209

Buy In

Ladder Agility Drill

Strength

Squats 6x2 @ 80%

Conditioning

AMRAP 10 minutes

Keg Carry (bear hug hold) 20 metres

Farmer's Walk 20 Metres

Tyre Flips 20 metres

If you don't have a keg perform a Zercher walk

If you don't have a Tyre, perform 20 Squat Cleans @ 45% max

Cash Out

Resisted Running: 3 x 20 metres

Use uphill running if you don't have a resistance mechanism

Post weights and times to FK.UK

Have fun!

FK.DW Friday 041209

Buy In

BWLA Drop progression

Strength

Snatch 5, 5, 3, 1, 1

Conditioning

For time

40 Box Jump/10 KB Swing

30 Box Jump/20 KB Swing

20 Box Jump/30 KB Swing

10 Box Jump/40 KB Swing

Use a weight that allows you to work at a constant pace.

Cash Out

Sprints: 2x100m

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 031209

Buy In

Planche Progression

Strength

Squats 3x3 @ 95% max

Conditioning

Row 100 calories for time

Rest for half the time it took to reach 100 calories

Row for the original time for calories

Cash Out

Footwork Drills

Carioca L/R

High Knee x 2

Pro Agility Shuttle x 2

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 021209

Rest Day