Front Lever progressions
Strength
Deadlift 3x8
Conditioning
Four rounds for time of:
15 Hand stand Push-up
15 Wall Ball shots
15 Hand stand Push-up
15 Wall Ball shots
Cash Out
30 double-unders
Showing posts with label deadlift. Show all posts
Showing posts with label deadlift. Show all posts
Sunday, 20 December 2009
Wednesday, 16 December 2009
FK.DW Thursday 171209
Buy In
20 metre forward sprint
20 metre backward run
20 metre forward sprint
20 metre backward run
Strength
Deadlift 5x3
Conditioning
Four Rounds for time of;
25 GHD sit-up
25 Back extensions
25 Burpees
Use regular sit-ups and either supermans or good mornings as substitute exercises.
Cash Out
3 Ball juggle (coordination)
Keeping all three balls in motion, juggle for 2 full minutes. For every ball dropped in that period perform 5 push-ups.
Sunday, 6 December 2009
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
Sunday, 15 November 2009
FK.DW Monday 161109
Buy In
Farmer's walk - 250m
Use two plates of equal weight. Don't go too heavy, this is a long walk!
Use two plates of equal weight. Don't go too heavy, this is a long walk!
Strength
Deadlift 3x5
Conditioning
For time;
Run 400m
40 Push-up
10 sit-up
Run 400m
30 Push-up
20 Sit-up
Run 400m
20 Push-up
30 Sit-up
Run 400m
10 Push-up
40 Sit-up
Feet may be anchored on the sit-ups.
Run 400m
40 Push-up
10 sit-up
Run 400m
30 Push-up
20 Sit-up
Run 400m
20 Push-up
30 Sit-up
Run 400m
10 Push-up
40 Sit-up
Feet may be anchored on the sit-ups.
Cash Out
PNF stretching and foam roller work
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