FK.DW Tuesday 171109

Buy In

L-Sit hold - 1 minutes

Strength

Squat 6x2 @ 80% max

Conditioning

20-15-10 reps for time of;

KB Swings

Double Under skipping

If you don't have double unders do tuck jumps OR 2x single skips

Cash Out

Resisted Sprints 5 x 20m

With a partner resisting your progress with bungee cord or rope, sprint for 20 metres. If you don't have a partner, hill sprints work just as well.

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!

FK.DW Thursday 121109

Buy In

L-Sit Hold - 1 minute total

Strength

Squat 6x2 @ 80% max

Conditioning

Short Bear Complex

4 rounds for time of

5 sets of

Power Clean

Front Squat

Press

Back Squat

Press

Use between 20 and 40 Kgs on the bar and aim for sub 4 minutes

Cash Out

Basketball free throws x 25

For every miss perform 5 sit-ups and 5 supermans

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!

FK.DW Thursday 060809

Looking at sprinting today, over a variety of short distances. Each distance should have a different feeling. For the two shorter distances you should be looking at working the acceleration from the start line. The two middle distances work on the transition from acceleration to all out sprinting and the 100m finale puts it all together. The minimal rest between runs also serves to work on our anaerobic endurance so it's a two for one!

Buy In

Snatch Drops 3x2

Strength

Squats 3x5

Conditioning

For time:

Sprint 20m/walk back. With no other rest, repeat for a total of 5 times (100m)

Sprint 40m/walk back. With no other rest, repeat for a total of 4 times (160m)

Sprint 60m/walk back. With no other rest, repeat for a total of 3 times (180m)

Sprint 80m/walk back. With no other rest, repeat for a total of 2 times (160m)

Sprint 100m (100m)

Total distance: 700m

Cash Out

Muscle Up progressions (some good information on these can be found at Beast Skills)

Post weights and times to FK.UK.

Have Fun!