Warm Up: 400m Run + Mobility + 3rds Bear crawl/Broad Jumps/shuttles
Strength: Ring Skills - "Skin the Cat" / L-Sits / Muscle Ups
WOD: Partner WOD
120 x Sit Ups
600m Run together
50 x...
Warm Up: 400m Run + Mobility
Squat Therapy + OH Position
Strength Catch Up Mon/Tue/Wed
WOD: For Quality 4 Rds
2 x Turkish Get Ups (12/16) - each arm
4 x Strict Pull Ups
6 x...
Warm Up: 400m Run + Mobility
Strength: Clean + Jerk 5 x 3 @ 50 %
WOD: ACTIVE RECOVERY
400m Run
20 x D.U
400m Run
15 x D.U
400m Run
10 x D.U
400m Run
5 x D.U
...
DELOAD WEEK!!!!!!!!!!!!!!!!!!!
Warm Up: 400m Run + Mobility
Squat Therapy
Strength: Back Squat 5 x 3 @ 50% 1rm
WOD: 3rds for Quality
7 x F.S (30/20)
7 x Burpees
7 x V-Ups
...
Run:
Short Interval: 8x 100m 30 secs rest
Long Interval: 6 rounds for time: 400m run plus 25 air-squats
90sec rest between efforts
Tempo Run: 90mins
Row:
Short Interval: 8x 100m 30 secs rest
Long interval: 4rds...
Warm Up: Mobility + 3rds 200m Medball carry + 10 x WB
Strength: Bench 5 x 3 (after each set max Strict Pull)
WOD: 15min AMRAP
200m Run
2 x HSPU
2 x TTB
200m Run
4 x HSPU
4...
Warm Up: 400m Run + 5 x Broad Jumps 5 x Push Ups 5 x Hip Raises
Strength: Extra Mobility OR Catch Up Mon/Tue/Wed
WOD: 4RFT
400m Run
20 x Pull Ups
20 x Burpees...
