FK.DW Thursday 101209

Buy In

Handstand progression 1 minute

Strength

Squat 6x2 @ 80%

Conditioning

Run 250m

20-15-10 of

Deadlift @ 60% max

Marine (clapping) push-up

Run 250m

Substitute regular push-ups as required

Cash Out

2 x 30 second Alternate Hand Wall Toss test

Post weights and times to FK.UK

Have fun!

FK.DW Saturday 051209

Buy In

Ladder Agility Drill

Strength

Squats 6x2 @ 80%

Conditioning

AMRAP 10 minutes

Keg Carry (bear hug hold) 20 metres

Farmer's Walk 20 Metres

Tyre Flips 20 metres

If you don't have a keg perform a Zercher walk

If you don't have a Tyre, perform 20 Squat Cleans @ 45% max

Cash Out

Resisted Running: 3 x 20 metres

Use uphill running if you don't have a resistance mechanism

Post weights and times to FK.UK

Have fun!

FK DW Tuesday 011209

Buy In

Keepy-uppies - most consecutive in 2 minutes. If the ball hits the floor, wall or non-allowed body part start again from zero.
Note highest consecutive amount

Strength

Squat 6x2 @ 80%

Conditioning

Four (4) rounds for time of:
Run 400m
30 Back Extension

Cash Out

Buy-in forfeit: Perform the prescribed number of burpees for the highest consecutive round you managed.
<5 = 30
6-10 = 25
11-15 = 20
16-20 = 15
21+ = 10

Post weights and times to FK.UK

Have fun!

FK.DW Tuesday 031109

Sorry for the late posting, we seem to have had a slight technical SNAFU today.

Buy In

Max rep skipping in 1 minute

rest 1 minute

Max rep skipping in 1 minute

try to beat the first attempt.

Strength

Squat 6x2 @ 80% max with 1.5-3 minutes recovery between sets (keep the recovery period the same across the sets).

Press 3x3

Conditioning

For time;

15 deadlift # 50% max / 5 Hand stand push ups

10 deadlift # 50% max / 10 Hand stand push ups

5 deadlift # 50% max / 15 Hand stand push ups

If you can't do a Hand Stand Push-up use an aided version or substitute incline push-ups (feet raised)

Cash Out

Ring work - static hold. Aim for 1 minute total hold on the rings. Advanced athletes hold the hands away from the hips.

Post weights and times to FK.UK

Have fun!