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

Post weights and times to FK.UK

Have fun!

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 Saturday 141109

Buy In

15 box jump

15 push-up

x2

Strength

Squat 6x5 @ 80%

Conditioning

AMRAP 10 Minutes

5 Burpee

10 KB Swing (use a weight that is relatively light to allow faster action)

15 Good Mornings with 20 Kg bar (or lighter is required)

Cash Out

Agility ladder and Dot drills

Post weights and times to FK.UK

Have fun!