Thursday, 3 July 2014



For the strength section do this on your own in the morning and join the class for endurance to be pushed harder. From next week if you can I would suggest morning strength sessions and evening WOD or Endurance this will give you more time to focus on each element plus train as a group.

Mobility - spend 10 mins on hips then 10 mins on lats and traps this will help endurance section

Strength  -A) In a 15 min window
find a 1RM Power snatch
then
B) In  a 15 min Window
find a 1RM squat clean

Gymnastics -  10 mins HS walk or hold tekkers

Endurance

Run or Row- 100m sprint rest 30 sec repeat until form drops

NB - if running run from corner to 2nd lap post this is roughly 100m

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