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 231109

Buy In

Suitcase Carry 50m left hand, 50 m right hand

Strength

Squat 5x5 @ 85%

Conditioning

3 rounds for time of;

Row 15 Calories

15 ring Push-up to crunch

15 Pull-Up

Ring Push-up to crunch: With your feet through the rings assume the standard push up position. Perform one push up. As you reach the up position, pull your legs up to your chest then back to the up position. Repeat.

If you don't have rings, perform a push-up followed by a squat thrust (or the down portion of a burpee).

Cash Out

Ring Stability and Iron Cross progression

Post weights and times to FK.UK

Have fun!

FK.DW Thursday 051109

Buy In

Suitcase carry - 25Kg/50metres

carry a weight plate in your right hand for 50 metres. Switch hands and return to the start

Strength

Squat 6x2 @80% max

Pull-Ups 3x3

Conditioning

AMRAP 10 minutes of;

5 Pull-Up

10 Push-Up

15 Squat

Cash Out

Muscle Up progression

(Negative MU/Jumping MU/Kipping MU/Kneeling MU/Seated MU/Dead Hang MU)

Post weights and times to FK.UK

Have fun!