MON October 14/13
WARM-UP
Warm-up – coaches pick
WOD
A. Complete AMRAP at each 1 min station as possible;
– KBS
– Push-ups
– Box Jumps
– DB Prone incline rows
– Row or run
– Rest station
4 rounds
TUES October 15//13
REST DAY
WED October 16/13
WARM-UP
Warm-up – coaches pick
WOD
A. Sprint 8 x 40m – Every 90sec – building intensity on each run start at 50% and build to 100%
B. Sprints (choose modality)
– Run 5sec on, 10sec off, 10sec on, 10sec off, 15 sec on – Every 4 minutes x 5 rounds
– Row 20sec on 20sec off x 3 – Every 4 min x 5 rounds
C. Core work
– 15 weighted sit-ups
– 15 superman’s
4 rounds – rest as needed
THURS October 17/13
REST DAY
FRI October 18/13
WARM-UP
Warm-up – coaches pick
WOD
A. In 60sec complete;
– 3-4 deadlifts
– 5 burpees
– Row or run remainder of 60sec
Every 4 min x 6 rounds
– If running keep interval at 60sec, if rowing extend it to 75sec to allot for transition time and start up time. Keep the rotation every 4 minutes though.
SAT October 19/13
WARM-UP
Warm-up – coaches pick
WOD
A. 800m x 1, 400m x 1 – warm-up run or row
B. Run or row 8 min – walk or rest 2 x 4 rounds
SUN October 20/13
REST DAY
