FK.DW Friday 080110

Buy In

2 x 30 second Alternate Hand Wall Toss test

Strength

Press 3x5

Conditioning

Swim 1K or

Run 5K or

Cycle 10K

Cash Out

Hand stand hold 1 minute inverted

Post weights and times to FK.UK

Have fun!

FK.DW 241209

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Waiter Walk

2 x 100 steps

Strength

Press 3x8

Conditioning

For time

100 Double-Unders

100 Press-up

100 Sit-up

100 Good Mornings

100 Squat

Finish each exercise before moving to the next. Aim for about 12-15 minutes total work, so scale the reps accordingly.

Cash Out

Handstand progressions.

Post weights and times to FK.UK

Have fun!

FK.DW Tuesday 151209

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3 x 3 Pull-up

3 x 5 Box jump

Alternate exercises.

Strength

Press: 5, 3, 1, 1

Conditioning

20-15-10

DB Thruster

DB Snatch

Aiming for a 4-6 minute effort here so choose the weight accordingly.

Cash Out

Headstand to handstand

Starting in a headstand (3 point stand), hold for 10 seconds then push up to a full handstand and hold for 10 seconds. Repeat 5 times.

You may use a wall for support if required.

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 Monday 091109

Buy In

Pull-Up 2x10

Strength

Press 5x1

Conditioning

3 rounds for time of;
Row 20 calories
15 Box Jump
15 Ring Dips

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 Monday 261009

Buy In

Hang Power Clean 3x2

Strength

Squat 5x3
Press 5x3
Deadlift 5x3

Cash Out

Ladder agility work

Post weights to FK.UK

Have fun!

FK.DW Thursday 081009

Buy In

Run 250m

20 Box Jumps

Strength

Press 3x5

Weighted Pull-Up 3x5

Conditioning

30 Burpee to box jump for time

Cash Out

Basketball three throw shots x 30

Every missed shot = 5 squats

Post weights and times to FK.UK

Have fun!