Warm Up: Mobility
A - 3rds
7 x Strict HSPU
9 Push Ups
11 x Hollow Rocks
B - Choose 2 Out of 3
1 RM Front Squat
1 RM Split Jerk
1 RM OH Squat
C -
400m Run
50 x...
Warm Up: Mobility
A - 3rds
200m Run
10 x Lunges
20 x D.U
B - Pick 2 out of the 3 for Test Week
1 RM Deadlift
1RM Back Squat
1RM Clean
C -
50 x Wallballs
50 x V-...
Run:
Short Interval:
6x 400m 1:30 rest between each
Long Interval:
5x 1000m, easy 400m between each
Time Trial: 3x 1 Mile TT 5-8 mins rest between each
OCR S&C Session:
3x 400m Pose form, Solent warm...
Warm Up: 400m Run + Mobility
A - 3rds
5 x Strict HSPU
7 x Strict Pull Ups
9 x Hollow Rocks
B - Hang Snatch - Build up to a max for the day
WOD: 3RFT
10...
Warm Up: 400m Run + Mobility
A - 3rds
7 x Burpees
10 x Medball Cleans
13 x OHS Bar
B - Catch Up Mon/Tue/Wed
WOD: FT
21 - 15 - 9
Power Cleans (50/30)
Ring Dips
TTB
...
Warm Up: 400m Run + Mobility
A - 3rds
8 x Push Ups
12 x Pistols
16 x D.U
B - Strict Press 5 x 1 @ 90 %
WOD: FT
30 x Thrusters (55/30)
10 x Pull Ups
20...
Short Interval: Technique and Drills Work
6x 400m-200m walk recovery between each repeat.
Long Interval:
4x 1000m 2.30 Rest between each repeat
Tempo Run:
3x 2miles @5k Race Pace 4mins rest between each
OCR Strength and...
