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 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 Monday 301109

Buy In

BWLA Drop Progressions

Strength

Clean and Jerk, 5, 5, 3, 1, 1

Conditioning

For time:
100 Pull-ups
100 Press-ups
100 sit-ups
100 squats

You can break these any way you wish (eg, 25 of each per go) but you must do 100 of each exercise.

Cash Out

25 Back Extension

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 261109

Buy In

BWLA drop progressions

Strength

Squat 6x2 @ 80%

Conditioning

AMRAP 15 minutes;

10 Pull-Up

10 Power Clean @ 40% max power clean

10 KB Swings (16Kg)

Cash Out

Dot drills - Hopscotch x 4, hopscotch with twist x 4, skier x 4

(examples of the above dot drills can be found here. The link is safe for work/family. A simple Dot board can be drawn on the floor using chalk or marked out with tape)

Post weights and times to FK.UK

Have fun!