MON September 30/13
WARM-UP
Warm-up – coaches pick
WOD
A. Sprint 8 x 30m – Every 2 min
– warm-up properly into these and then make them all quick and very explosive runs of short distance.
B. Sled sprints 20sec, 15,sec, 10sec – Every 3 min x 9 rounds
– the first run is 20sec, the second is 15 and then the third drag is only 10sec. Repeat this 3 times for the 9 rounds
TUES October 01//13
REST DAY
WED October 02/13
WARM-UP
Warm-up – coaches pick
WOD
A. Back squats 5 x 5 – rest as needed – 15 minutes or work
– sets across at a moderate load
B. Run 800-600-400-200-100m – rest equal time as run.
– Each of you will need to monitor your run times.
THURS October 03/13
REST DAY
FRI October 04/13
WARM-UP
Warm-up – coaches pick
WOD
A. In 90sec complete;
– 6-8 DB press
– 6-10 DB top end burpees with press load
– Run the remainder of 90sec
Every 5 min x 6 rounds
SAT October 05/13
WARM-UP
Warm-up – coaches pick
WOD
A. 200, 400, 800m run for warm-ups
B. Run 5 min – walk 2.5 min x remainder of class
– Make this an easy run. Do not push it, a leisurely run – focus on cadence and form,
SUN October 06/13
REST DAY
