FK.DW Monday 211209

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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 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

Post weights and times to FK.UK

Have fun!

FK.DW Tuesday 220909

Buy In

Front Lever progressions

Strength

Bench Press 3x8

Conditioning

For total time:

Tyre Flips x 10

then AMRAP 20

Srint 20m

Hammer Strikes x 15

Sprint 20m

Box Jumps x 15

then Tyre flips x 10

Compare to 220809 (and check for substitutions)

Cash Out

Basketball free-throw x25

Every missed throw = 5 Push-Ups

Post weights and times to FK.UK

Have fun!

FK.DW Friday 110909

The conditioning today uses the Fight Gone Bad timing method from Crossfit. For each station, perform 1 minute of work, counting reps. At the end of the circuit, rest for 1 minute then repeat. Count reps per set, total reps per exercise and total reps per workout.

Buy In

L-Sit Hold progression - 1 minute

Strength

Push Press 3x5

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.

Cash Out

Front Lever progressions

Post weights and totals to FK.UK

Have fun!