AM WOD
Sprints
Do this at least once a week. Starting at week one.
Warm Up
6 minute Run
Dynamic Stretches
3 X 30m reverse hurdle
3 X 30m karaoke (big knee on cross over)
2 X 20m low side steps (change sides every 5 steps)
Accelerations
2 x 10 Rollover Start
2 x 10 Walking Start: Walk, hit mark and accelerate
2 x 10 Dancing Start: With feet moving in place accelerate without false step
2 x 10 SideStep & Go: Take two steps sideways then drive off back foot and accelerate the opposite direction
Workouts
Speed (95%) Week One
2 x 4 x 60m (Accel 10m; Maintain 50m)
1 minute between runs
5 minutes between sets
Warm Up
6 minute Run
Dynamic Stretches
3 X 30m reverse hurdle
3 X 30m karaoke (big knee on cross over)
2 X 20m low side steps (change sides every 5 steps)
Accelerations
2 x 10 Rollover Start
2 x 10 Walking Start: Walk, hit mark and accelerate
2 x 10 Dancing Start: With feet moving in place accelerate without false step
2 x 10 SideStep & Go: Take two steps sideways then drive off back foot and accelerate the opposite direction
Workouts
Speed (95%) Week One
2 x 4 x 60m (Accel 10m; Maintain 50m)
1 minute between runs
5 minutes between sets
PM WORKOUT
Warm Up/Skills -
Push Ups 5 (make em beauties)
Pullups 10 (go at a big assist weight, 1oth should be tough)
Hanging Knee Raises 8(or knees to elbows)]
x3
Skipping -
Single Unders - 100
Double Unders - 50
Skill Sumo Dead Lift Highpull
(go wood, and then 10's max) Focus on the tech.
WOD
3x5 Back Squat
3x5 Bench Press
5x5 Deadlift
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