runner

Swim and WODs

Swim:

300m warm up

flip turns x10

200m

50m x 4

300m cool down

 

5rds:

400m run

15 GHD sit ups

15 Deadlifts

 

2min of push ups

A Bunch of Workouts

Sprints:

800mx6

 

Bench Press 3x10

Cable Fly 3x10

Dumbbell Bench 3x10

 

3x5 @65/75/85% of:

Overhead Squats

Clean and Jerks

Deadlifts

 

4rds of:

25m Lunges

75m Farmer's Carry

Sprints and Lifts

400m Sprints x10

 

5x5 @65/75/85% of:

Back Squat

Push Press

Snatch

 

2 min of sit ups

Run and WOD

20min AMRAP

25 Kettlebell Swings

25 GHD Sit Ups

400m Run

 

25 Pull Ups

 

6 Mile Run

Make Up WODs and Lifts

3rds:

400m run

12 dips

21 Thrusters

 

3x5 @405/50%/60% of:

Front Squats

Bench Press

Cleans

 

100 Sit Ups