Thursday

Stamina:

Go for a long distance swim, hit the pool, the surf, a lake or any safe available open water and put in the mileage today... RX'ed distance is plus 1.5 miles, but let your body dictate your finish!

Wednesday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

3 Rounds
10x Lateral box jumps each side 24/18 inch box
5x Lateral jumps over the box each side
1x Dot Drill
50 yd karaoke each direction

Power:

3-3-3
Squat Clean

Stamina/Durability:

AFAP
30x OHS 135/95 lbs.
Run 1 Mile

Tuesday

"SSST"

Max K.B. snatches in ten minutes with 55/35 lbs. Once the clock starts you have ten minutes to complete as many one-armed snatches as possible using either arm and switching hands as necessary. Rest when you need it, but go for broke and push hard.

Monday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

3 Rounds
5x Sequential hurdle jumps
5x Depth jumps off a 24 in. box into a broad jump
1x Dot Drill
100 yd Sprint

Power:

10-8-6-4-2 Reps of
Double K.B. swings 2x 60/30 lbs.

Work Capacity:

Every minute on the minute for 30 mins.
5x Pull-up
10x Push-ups
15x Squats

Weekend Rest!

Rest and recover, play some sports, enjoy the dwindling summer tail end. Winter fun will be here soon enough!

Friday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

3 Rounds
5x Lateral bounds each leg over a 20 in. box
5x Broad jumps
5x Jump lunges each leg
1x Dot drill
10x Clapping push-ups

Work Capacity:

Max rounds in 30 mins. of
5x HSPU
6x Burpees
20x K.B. swings 55/35 lbs.

Thursday

Active Recovery:

Free running - a discipline to self development through the complete freedom of movement created by following your own way whilst using the environment to develop yourself and to always keep moving, but never retreating backwards.

Get outside and move freely over walls, through alleys, in the trees, through the water, negotiating whatever obstacles present themselves...

Wednesday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

5x4 Box jumps work up to max height
3x Dot drill
500m Row

Power:

5-4-3-2-1 Reps of
Single arm snatch

Strength:

20-15-10-5 Reps of
Toes to bar
Ring dips

Then
3-3-3-3-3-3-3-3
Back Squat

Tuesday

Stamina:

Swim 500m

Then
100m of each - Swim w/shirt on, kick, IM, pull, swim

Then
200m of each - Under/overs, brick swim, over/unders, fin kick

Then
4x 25m underwater swim
2x 50m underwater swim

Durability:
100x Sit-ups
100x Leg lifts/good morning darlings

Monday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

5x Box jumps 24 in.
5x Lateral box jumps each side
5x Backwards box jumps
1x Dot drill
50x Wallballs 20/10 lbs.

Power:

5-4-3-2-1 Reps of
Split Jerk

Work Capacity:

3 Rounds
15x SDHP 95/65 lbs.
20x BW rows
25x Double-unders

Then
3 Rounds
7x Deadlift 275/155 lbs.
14x Clapping push-ups
21x Sit-ups