Programmes of the day

Warm up

20m High knees
20m Butt kicks
20m long skips
20 glute bridges
20 KB RDL’s
20 Air squats
200m Run
20 KB Russian swings
10 Inch worms
20m Spiderman
200m Run

MCT45

AMRAP 5:
Buy-In: 600m run
12 KB Deadlifts x 2
12 Burpees over KB’s

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 KB Deadlifts x 2
9 Burpees over KB’s

rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 KB Deadlifts x 2
6 Burpees over KB’s

MCT Bootcamp

“Half and Half”
Teams of 2
8 Rounds:
400 Meter Row
200 Meter Wreck Bag Run

In this partner workout, athletes will complete four rounds each, switching after full rounds are completed. For example, athlete 1 will complete the entire row and Wreck Bag run before tagging their partner in to begin. The Wreck Bag should be a weight that athletes are confident in moving quickly and without stopping for all 200 meters. If unequipped with Wreck Bags, substitute weighted run with a plate, ball, or bag.

MCT FightFit

Midline:

5 rounds
40m weighted sled
25 sit ups

Conditioning:

10 rounds
1min on
1min off
Pad work