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 Thursday 070110

Buy In

Planche Progressions

Strength

Deadlift 2x5

Conditioning

AMRAP 15 minutes of

5 Ring Dips

10 Ring Rows

15 Squats

Cash Out

50 double under skips

Post weights and times to FK.UK

Have fun!

FK.DW Wednesday 060110

Rest Day

FK.DW 050110

On the twelfth day of Christmas, FK gave to me;

Twelve Handstand Push-ups
Eleven Back Extension
Ten Sumo Deadlift (use body weight)

Nine Atomic Sit-ups

Eight Heavy Back Squat (use body weight)

Seven Weighted Pull-Ups

Six Thrusters Thrusting (Use 80% Body weight)

Five Ring Dips
Four Power Clean (Use 80% Body weight)
Three Burpess
Two Muscle-ups
and a one kilometre run

Post time to FK.UK

FK.DW 040110

On the eleventh day of Christmas, FK gave to me;

Eleven Back Extension
Ten Sumo Deadlift (use body weight)

Nine Atomic Sit-ups

Eight Heavy Back Squat (use body weight)

Seven Weighted Pull-Ups

Six Thrusters Thrusting (Use 80% Body weight)

Five Ring Dips
Four Power Clean (Use 80% Body weight)
Three Burpess
Two Muscle-ups
and a one kilometre run

Post time to FK.UK

FK.DW 030110

On the tenth day of Christmas, FK gave to me;

Ten Sumo Deadlift (use body weight)

Nine Atomic Sit-ups

Eight Heavy Back Squat (use body weight)

Seven Weighted Pull-Ups

Six Thrusters Thrusting (Use 80% Body weight)

Five Ring Dips
Four Power Clean (Use 80% Body weight)
Three Burpess
Two Muscle-ups
and a one kilometre run

Post time to FK.UK

FK.DW 020110

On the ninth day of Christmas, FK gave to me;

Nine Atomic Sit-ups

Eight Heavy Back Squat

Seven Weighted Pull-Ups

Six Thrusters Thrusting (Use 80% Body weight)

Five Ring Dips
Four Power Clean (Use 80% Body weight)
Three Burpess
Two Muscle-ups
and a one kilometre run

Post time to FK.UK