FK.DW Thursday 070110

Buy In

Planche Progressions

Strength

Deadlift 2x5

Conditioning

AMRAP 15 minutes of

5 Ring Dips

10 Ring Rows

15 Squats

Cash Out

50 double under skips

Post weights and times to FK.UK

Have fun!

FK.DW Tuesday 081209

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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 Thursday 031209

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Planche Progression

Strength

Squats 3x3 @ 95% max

Conditioning

Row 100 calories for time

Rest for half the time it took to reach 100 calories

Row for the original time for calories

Cash Out

Footwork Drills

Carioca L/R

High Knee x 2

Pro Agility Shuttle x 2

Post weights and times to FK.UK

Have fun!

FK.DW Friday 201109

Buy In

Planche Progressions 1 minute hold

Strength

Press 3x5

Pull-Up 3x5

Conditioning

15-12-9 reps for time of;

Pull-Up

Ring Dip

Push Press @ 50% Max press

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 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 241009

Buy In

Planche Progressions

Strength

Squat 1 x20

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.

Compare to 091109

Cash Out

Balance Drills #1

• Stand on 1 foot with foot flat on the ground for 30 seconds
• Stand on the same foot on your toes for 30 seconds
• Bring up the knee of the free foot and kick out to the front. Repeat for 10 kicks
• Hold the free leg out behind for 30 seconds
• Hold the free leg out in front for 30 seconds

Repeat with the other leg.

Post weights and times to FK.UK

Have fun!

FK.DW Monday 100809

Carrying on with the planche progressions this week and sticking with the sets of 5 on the weighted sections.

Buy In

10 x 50-60cm (20-24") Box Jumps

Strength

Squat 3x5

Conditioning

4 rounds for time of;

10 Push Press @ 70% max Press

10 L-Sit Pull-Ups

10 GHD Sit-Ups

We are looking for a sub 10 minute effort here so again, scale weights enough that you can manage it. If you can't do an L-Sit pull-up, do a dead hang or scaled equivalent.

Cash Out

Planche progression 1 min hold

Post weights and times to the FK Daily Workout forum.

Have Fun!