Warm Up

Balance Work

Body weight exercises

Workout

5 x 6 Get Up’s

5 x 3 Squat

5 x Max L Sit

Warm Up

Body weight Exercises

Workout

8 Get Up

12 Squat Press

10 Deadlift

10 Weighted Ring Push Up

12 SDLHP

8 Weighted Ring Dip

3 Rounds

+

Running Endurance

Warm Up

Skip 1 min

1 Pistol

3 Hamstring Raise

5 KB Swing

3 Rounds

Running Warm Up

Workout

6 x 250m Sprints

2 mins rest in between

+

10 KB Swing @ 28kg

10 Clean @ 50kg

30 DU

8 – 8 – 25

6 – 6 – 20

4 – 4 – 15

2 – 2 – 10

Warm Up

Stability/Balance

Body weight exercises

Workout

8 – 8 – 6 – 6 – 6 – 4 Overhead Squat

8 – 8 – 6 – 6 – 4 Deadlift

3 x 8 Press

3 x 8 Squat

Warm Up

1 Min Skip

3 Snatch

5 Overhead squat

7 Clean

Workout

3 x 8 Bar Complex

8 – 6 – 6 Overhead Squat

8 – 6 – 4 Get Up

8 – 6 – 6 Lunge

3 x 8 Russian Twist

Warm Up

Stability Warm Up

Skip 1 Min

3 Snatch

5 Overhead Squat

7 Clean

5 Rounds

Workout

Run 1200

Rest 2 min’s

Run 1000 / 2 min’s

Run 800 / 2 min’s

Run 600 / 1 min

Run 400 / 1 min

Run 200 / 1 min

A.M.

Rest

P.M.

Run 12km

Warm Up

Stability Warm Up

HSPU

Bridge

Workout

3 x 5 Hamstring Raise

3 x 5 Deadlift

5 – 5 – 3 Squat

4 – 6 – 8 – 8 Push Up

Weighted

Warm UP

Stability Warm Up

HSPU

Bridge

Workout

5 Min KB Snatch Test

No rules in place

20kg

Circuit

20 Man maker

20 Wall Ball

Run 400m

10 Burpee

10 Thruster

Run 800m

3 Rounds

P.M.

8km Run