[Chet]

Warm-Up

Skills
Plyometric Work

Hurdle jump: With a hurdle at knee height, start with feet together and facing the hurdle. Jump up and over the hurdle. Repeat 10 times.

Hurdle Side-to-side jump: With a hurdle at knee height, start with feet together and standing side on to the hurdle. Jump up and over sideways to land on the other side. Without a double bounce, jump immediately back to the starting position for one rep. Repeat 10 times.

Low Box to High Box: Starting on a low box, jump off and as soon as you land rebound up on to a higher box without a double bounce. Repeat 5 times.


Conditioning
“Buck-Fifty”

For time perform;

25 Pull-Ups

25 Squats

25 (ring-) Dips

25 Lunges with weight held overhead (25 each leg)

25 Knees to Elbows

25 Burpee to Box Jump

For the lunges use a 12, 16 or 20 Kg Kettlebell


Flexibility and Cool Down
Post time right here

Have fun!



View this on the website

[Franz29]

Time: 11:12 (on a dodgy ankle)
20Kg Kb

[FK Pimp]

how do the lunges work?
do you hold the kb it with both hands or do you do 12/13 on one hand then swap?

[FK Pimp]

Had a look at your log Franz and saw that it was 25 each side so did 25 alternating with 16kg db in one hand then changed and did the next 25. Lunges were return rather than walking.

11.00

[Franz29]

Nice one.
Updated the original to specify 25 each leg. Thanks.

[marcus clarke]

11:22 for me. Used 20kg plate overhead for lunges. Crap at burpee box jumps, 1st time doing them. Did burpees too far away from the box....idiot

was at 7 min point at end of the k-2-e, thought i would blitz it, but burpee things killed me...nice

[Dogstar]

16:32 for me. I'm trying to learn to do kipping pullups so this might have slowed me down though probably not a lot. Did lunges with a 10kg plate held overhead.

[Franz29]

Nice job every one. It's great to see so many people doing the FK.Daily Workouts.

@Dogstar - kipping may have helped, but if it's like mine it was the lunges and burpees that killed my time.

[Dogstar]

@Franz I noticed the pullups but take your point about the lunges. Think the main thing with those was holding the weight overhead - we normally do lunges with dumbbells so holding a plate overhead was a new challenge. I didn't actually find the burpees a problem.