A) Single leg strength
Walking lunges Dbs 50 feet unbroken
(choose either dbs by sides, front rack, overhead)
add load each round rest 2 mins X4
B) Each for max reps
3 AMRAP
12 wall balls
12 Russian twists med ball
90 rest
3 AMRAP
10/7 Cal row
20 jumping lunges
90 rest
X 3rounds
Rx: 9/6kg
Int: 8/6kg
Beg: 6/4kg
C) Stretch
Hhip flexors, Shoulders, Calves
BOOTCAMP
A)
At 70-80% effort moving 2 mins on : 1 min rest
30 AMRAP
300m Run
20 Burpee pullups
20 ball slams side to side
20 med ball situps
300m Run
20 Box step overs single DB
20 Pushups
20 Goblet squats DB
B)
7 min AMRAP
60 sec Forearm plank
6 abwheel roll outs
OLYMPIC WEIGHTLIFTING
A)
Build to a heavy single Clean and jerk
B)
Build to a heavy single Front squat from the rack.
C) Successories
3-4 sets
5 clean pulls at 80% 1RM
5 heavy single arm Db strict press e/a