Warm Up A: Mobility + 3rds 200m Run 10 x Burpees 8 x Bands Rows 6 x HSPU
Warm Up B: Snatch Tekkers (increase light weight from last week)
Strength: Extra Mobility...
Warm Up A: Mobility + 3rds 200m Run 7 x TTB 14 x M.C 21 x D.U
Warm Up B: Extra Mobility for cleans (front rack, hips)
Strength: Cleans - Build up to...
Run:
Short Interval: Tabata Run 16x 20 secs work 10 secs rest
Long Interval: 4 x 400m with 10 sec recovery between intervals
4 min rest
3 rounds: 1000m, 60sec rest, 400m, 2min...
Warm Up A: Mobility + 3rds 200m run 7 x Burpees 7 x KBS
Warm Up B: Snatch Tekkers increase to light weight from last week.
Strength A: OTM for 10mins 3 x...
Warm Up A: mobility + 3rds 5 x A.S 7 x Jump Squats 9 x Lunges
Warm Up B:Clean tekkers - increase to light weight
Strength: Front Squats 7,7,7,7,7
WOD: For Quality
2 x Max Strict...
Warm Up A: Mobility + 3rds 200m Run 1 x Rope Climb 15 x D.U
Warm Up B: Snatch Tekkers
Strength Extra Mobility OR Cath Up Mon/Tue/Wed
WOD: 7RFT
7 x OHS (60/40)
7 x Box Jumps...
Warm Up A: Mobility + 3rds 200m Run 5 x HSPU 5 x TTB
Warm Up B: Clean Tekkers
Strength: Clean Complex 3 x Power Cleans 3 x Split Jerks 3 x Reverse Lunges...
Warm Up A: 400m Run + Mobility
Warm Up B: Snatch Tekkers
Strength A: Snatch Grip Deadlift 2,2,2,2,2,2
Strength B: 10mins to work up to a heavy Single Arm DB/Kettlebell Press
WOD: 50 x Burpees FT
Extra...
