Warm-up:
Dynamic Stretching
Running Drills
10min Easy Run
WOD:
5min Moderate Pace
2min Walk
3 Rounds:
1min GHD Situps
1min Knees-to-Elbows
2min Fast Pace
1min Walk
5min Moderate Pace
2min Walk
Cool-Down:
10min Easy Run
Static Stretching
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Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Pistols
A2: Pullups
A3: GHD Situps
A4: Ring Dips
Cool-Down:
Static Stretching
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Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Air Squats
A2: Glute Hamstring Raises
A3: Dips
A4: Pullups
A5: GHD Situps
A6: Hip Extensions
A7: Pushups
A8: Ring Rows
Cool-Down:
Static Stretching
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Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Air Squats
A2: Glute Hamstring Raises
A3: Dips
A4: Pullups
A5: GHD Situps
A6: Hip Extensions
A7: Pushups
A8: Ring Rows
Cool-Down:
Static Stretching
Post time to comments:
Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Air Squats
A2: Glute Hamstring Raises
A3: Dips
A4: Pullups
A5: GHD Situps
A6: Hip Extensions
A7: Pushups
A8: Ring Rows
Cool-Down:
Static Stretching
Post time to comments:
Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Air Squats
A2: Glute Hamstring Raises
A3: Dips
A4: Pullups
A5: GHD Situps
A6: Hip Extensions
A7: Pushups
A8: Ring Rows
Cool-Down:
Static Stretching
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Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Air Squats
A2: Glute Hamstring Raises
B1: Pushups
B2: Ring Rows
C1: GHD Situps
C2: Hip Extensions
D1: Pike Pushups
D2: Pullups
Cool-Down:
Static Stretching
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Warm-up:
800m Easy Run w/2x100m Sprints
Dynamic Stretching
WOD:
3 Rounds:
800m Run
Air Squats
Glute Hamstring Raises
GHD Sitips
Back Extensions
Cool-Down:
800m Easy Run
Static Stretching
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Warm-up:
800m Easy Run w/2x100m Sprints
Dynamic Stretching
WOD:
3 Rounds:
800m Run
Air Squats
Glute Hamstring Raises
GHD Sitips
Back Extensions
Cool-Down:
800m Easy Run
Static Stretching
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Warm-up:
800m Easy Run
Dynamic Stretching
WOD:
3 Rounds:
Back Extensions
GHD Situps
1600m Run
(Recover to 75% before and after each run)
Cool-Down:
800m Easy Run
Static Stretching
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