Warm Up A: Mobility + 3rds 200m medball run + 10 Wallballs
Warm Up B:Snatch Tekkers
Strength A: D.L 5 x 3 Same weight across all sets
Strength B: OTM for 12 mins...
Run:
Short Interval: 8x 200m 1:1 work to rest
Long Interval: 4x 1600m 3 mins rest
Tempo Run: 1000m focussing on form
Row:
Short Interval: 10x 250m 1:1 work to rest
Long interval: 4x 4 min...
Warm Up A: Mobility + 3rds 7 x Pull Ups 12 x KB Swings
Warm Up B: Clean Tekkers
Strength: Back Squat 6 x 3 (Same Weight across all sets)
WOD: 12min Ladder
200m Run 1...
Warm Up A: Mobility + 3rds 5 x Burpees 10 x M.C 15 x Sit Ups
Warm Up B: Snatch Balance tekkers
Strength: Extra Mobility + Catch Up Mon/Tue/Wed
WOD: 5rds
30 Sec Max...
Warm Up A: 400m Run + Mobility
Warm Up B: Clean Prep + Mobility
Strength: Clean Complex 1 x Clean 2 x Split Jerks
WOD: "Elizabeth"
21-15-9
Cleans (60/40)
Ring Dips
Extra Credit: 4 x 8 DB...
Warm Up A: Mobility + 3rds 5 x Pull Ups 7 x Push Ups 9 x TTB
Warm Up B: Snatch Tekkers
Strength A: OTM for 12mins 5 x Deadlifts (65%1rm) + 20 D.U/40...
