Run Option
4x400m under 1:45/ Rest 2-3 min
3x200m under :45 sec/ Rest 1:30
2x100m under :20 sec/ Rest 1:00
Long Run Option
4x1mi Repeats; Start each mile every 10 min, whatever you have left in the 10 min is you rest time.
Ex: If your first mile is completed in a time of 7:05 you will have 2:55 restRow Option
1x2:000m
Goal Pace= 2min/250m Ruck Option
1/2 mi repeats x 4-6. Goal time <7:00min, Rest 5:00 min between reps, complete core circuit option
Body Weight Option Body Weight Ladder
Complete as many Rounds until failure;
Round 1= 1 pull up, 2 dips, 3 situps
Round 2= 2 pull ups, 4 dips, 6 situps
Complete up to 20 Rounds
Pullups 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20
Dips 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 38, 40
Situps 3, 6, 9, 12, 15, 18, 21, 24, 27, 30, 33, 36, 39, 42, 45, 48, 51, 54, 57, 60
KB Circuit- Pinnacle
A.
SKB Dead Swing x 5 L/R
SKB L Cycle Swing x 5 L/R
B. SKB Dead Clean x5 R/L
SKB L Cycle Clean x 5 L/R
C. Dead Clean and Press x 5 L/R
L. Cycle Clean and Press x 5 L/R
D. (Perform all Left then all Right)
High Pull x 5
Half Snatch x 5 (bring down to shoulder)
Full Snatch x 5
E. Dead Clean + Rack Squat x 5 L/R
L. Cycle Clean + Squat x 5 L/R
SKB Swing + Squat x 5
F. Windmill x 5 L/R
Figure 8 to Hold x 10
SKB Sumo DL x 10 ea Arm
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