Tuesday May 22, 2018

  1. WORK::

Every 4:00 x 8

1 round of DB DT, 2 x 22/ 15

25 Toes to Bar

100 double unders

 

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Monday May 21, 2018

Title: AM Intervals

 

  1. RUNNING::

4 rounds:

200m sprint

100m walk

800m run

100m walk

 

*The goal is sub 40sec on the 200m sprint, try and push the pace to achieve this. For the 800m, use a moderate pace which you can repeat within 5seconds everytime.

 

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Tuesday May 22, 2018

Title: DELOAD 2

 

Warmup:

3km Run

--

3 rounds:

5 Wall Squats

10 Goblet Squats

20 box step downs, single leg.

 

 

  1. BACK SQUAT :

Every 2:00 x 8

3 back squat

*using a 3sec tempo, 1 sec hold on each rep.

 

B) WORK:

10-1

DB Squat, 2 x 22/ 15

25ft HSW

 

C) CORE:

30 reps for time of:

1 DB Turkish Get Up + OHS, 22/ 15

 

*At the top of the Get Up OHS the DB, then complete the rep by bringing yourself back down to the starting point.

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