FK.DW Saturday 281109

Buy In

Tyre flips x 10

If you have no tyre, 10 Power cleans

Strength

Squat 4x4 @ 90%

Conditioning

Four rounds for time

Run 400 metres

Perform sit-ups for the same length of time it took to complete the run

So on round 1 it might take 1:10 to run 400m. Perform sit-ups for 70 seconds then start run 2.

Cash Out

Bag work - punches only. 2x1 minute with 30 seconds rest between rounds

Post weights, times and total sit-ups to FK.UK

Have fun!

FK.DW Tuesday 220909

Buy In

Front Lever progressions

Strength

Bench Press 3x8

Conditioning

For total time:

Tyre Flips x 10

then AMRAP 20

Srint 20m

Hammer Strikes x 15

Sprint 20m

Box Jumps x 15

then Tyre flips x 10

Compare to 220809 (and check for substitutions)

Cash Out

Basketball free-throw x25

Every missed throw = 5 Push-Ups

Post weights and times to FK.UK

Have fun!