The Cell

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 2 x 10 each side

Wall Drill, 2 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 103 cadence

1 x 7 mins (or 1.25 km) @ 96 cadence

WOD

10-8-6-4-2 rep rounds for time of:

100kg Deadlift

24kg Double Kettlebell Floor Press

24kg Double Kettlebell Clean

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The Heel Strike (mov) (wmv)

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 2 x 10 each side

Wall Drill, 2 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 100 cadence

1 x 6 mins (or 1 km) @ 94 cadence

WOD

3 rounds for time of:

Sprint 200m

60kg Hang Power Clean & Jerk 10 reps

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Happy Birthday Coach!!!

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 2 x 10 each side

Wall Drill, 2 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 100 cadence

1 x 6 mins (or 1 km) @ 94 cadence

WOD

As many rounds as possible in 10 mins

24kg Kettlebell Thruster, 15 reps (Right Arm)

24kg Kettlebell Thruster, 15 reps (Left Arm)

Sprint 100m

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Running Skills and Drills (mov) (wmv)

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 2 x 10 each side

Wall Drill, 2 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 100 cadence

1 x 6 mins (or 1 km) @ 94 cadence

WOD

As many rounds as possible in 12 mins of:

65% B/W Push Press, 5 reps

Push Up, 10 reps

21″ Box Jump, 15 reps

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Running As a Skill (mov) (wmv)

Running Drills

Stable Arm Drill x 3

Carioca 2 x 10 each direction

Exaggerated Foot Pulls 2 x 10 each side

Wall Drill 2 x 20 each leg

Run Throughs

2 x 1:30 mins repeats @ 98 cadence

1 x 5 mins @ 93 cadence

WOD

10-7-4 rep rounds for time of:

60kg Hang Squat Clean

Muscle Up

60kg Push Jerk

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Running Drills

Stable Arm Drill x 3

Carioca 2 x 10 each direction

Exaggerated Foot Pulls 2 x 10 each side

Wall Drill 2 x 20 each leg

Run Throughs

2 x 1:30 mins repeats @ 98 cadence

1 x 5 mins @ 93 cadence

WOD

14-12-10-8-6-4-2 rep rounds for time of:

32kg Kettlebell Swing

Double Under

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Running Drills

Stable Arm Drill x 3

Carioca 2 x 10 each direction

Exaggerated Foot Pulls 2 x 10 each side

Wall Drill 2 x 20 each leg

Run Throughs

2 x 1:30 mins repeats @ 98 cadence

1 x 5 mins @ 93 cadence

WOD

5 rounds for time of:

B/W Front Squat, 5 reps

21″ Box Jump, 10 reps

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Run Drills

Ball of foot hops with forward lean: 3 x 3

Wall Drill: 3 x 20 each leg

Exaggerated Foot Pulls: 3 x 10 each leg

Run throughs

2 x 30 secs @ 94-96 cadence

1 x 2 min @ 91 cadence

WOD

18-12-6 rep rounds for time of:

60kg Thruster

Knees to Elbows

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Run Drills

Ball of foot hops with forward lean 3 x 3

Wall Drill: 2 x 10 each leg

Exaggerated Foot Pulls: 2 x 10 each leg

Run Throughs

2 x 30 secs @ 94-96 cadence

1 x 2 min @ 91 cadence

WOD

5 rounds for time of:

2 x BW Deadlift, 3 reps

Double Under, 20 reps

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Run Drills

Ball of foot hops with forward lean: 3 x 3

Wall Drill: 3 x 20 each leg

Exaggerated Foot Pulls: 3 x 10 each leg

Run throughs

2 x 30 secs @ 94-96 cadence

1 x 2 min @ 91 cadence

WOD

For Time:

Carry 2 x 24kg Kettlebells in the rack position for a total of 400 metres. Each 100 metres, put the kettlebells down and perform 25 Push Ups.

Kettlebells may be put down at any stage, as long as you:

1) Travel 400m with them in the rack

2) Perform 25 push ups every 100m

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