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 Friday 131109

Buy In

Planche Progressions 1 minute hold

Strength

Power Clean 5x3

Conditioning

Run 5K

Cash Out

Beanbag accuracy drill

Post weights and times to FK.UK

Have fun!

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!