THURSDAY Nov 12 Written by David Koni MOBILITY AND MAINTENANCE S1. 10 mins Full Body Mobility STRUCTURAL BALANCEPERFORMANCE and FITNESS 7 Mins to work up to a Heavy Turkish Get-Up per arm STRICT BODYWEIGHT (SUPERSET) FITNESS 5-5-5-5-5Strict Pull-Ups10-10-10-10-10Pushups PERFORMANCE12-9-6-9-12Strict Pull-Ups20-15-10-15-20 Pushups CONDITIONING FITNESS EMOM 12 Min 1. 15 KB Swings 16/12 Min 2. 15 AB Mat Situps Min 3. 200/150m Ski Erg Min 4. 20m Heavy Sled Push PERFORMANCE EMOM 12 Min 1. 20 KB Swings 24/20 Min 2. 20 AB Mat Situps Min 3. 200/150m Ski Erg Min 4. 20m Heavy Sled Push MIDLINE 20 GHDs 10 Strict T2B 15 GHDs 8 Strict T2B 10 GHDs 6 Strict T2B Rest 1 min between sets Scale GHD to Plate Situps David Koni Previous Previous FRIDAY Next Next WEDNESDAY
THURSDAY Nov 12 Written by David Koni MOBILITY AND MAINTENANCE S1. 10 mins Full Body Mobility STRUCTURAL BALANCEPERFORMANCE and FITNESS 7 Mins to work up to a Heavy Turkish Get-Up per arm STRICT BODYWEIGHT (SUPERSET) FITNESS 5-5-5-5-5Strict Pull-Ups10-10-10-10-10Pushups PERFORMANCE12-9-6-9-12Strict Pull-Ups20-15-10-15-20 Pushups CONDITIONING FITNESS EMOM 12 Min 1. 15 KB Swings 16/12 Min 2. 15 AB Mat Situps Min 3. 200/150m Ski Erg Min 4. 20m Heavy Sled Push PERFORMANCE EMOM 12 Min 1. 20 KB Swings 24/20 Min 2. 20 AB Mat Situps Min 3. 200/150m Ski Erg Min 4. 20m Heavy Sled Push MIDLINE 20 GHDs 10 Strict T2B 15 GHDs 8 Strict T2B 10 GHDs 6 Strict T2B Rest 1 min between sets Scale GHD to Plate Situps David Koni
