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OCR Training Cont….Week 3

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Week 3 –

Here is your training plan for Week 3 ! As always, this training plan can be adjusted to increase or decrease difficulty in order to meet your specific needs:
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Monday –

Strength /Cardio

Warmup – 1 mile run/1 mile Row

*Pull-ups (Ring Rows) – 15

*Pushups 20x

*Jumping Jacks..50x

*DB Squat /Curl

*Plank to pike

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Tuesday :

LIVE Open Gym –

Rope Climbs/8 and 10 ft wall/Warped Wall Work

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Wednesday :

Track Work

Warmup – Stretch/Roll

400 meter run/10 burpees (Repeat) – 8x

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Thursday –

LIVE Open Gym –

Grip Strength

Deadhangs/Tire Flips/Deadlifts/ Farmers Carries

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Friday –

Recovery

Quads/Hamstrings/Hip Flexors/IT Bands/

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Saturday –

LIVE Training Center – OCR Fit –

2-5 miles + 30 Obstacles

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Be sure to contact our office for available training sessions and additional training opportunities with our coaches.

 
 
INSPIRE · MOTIVATE · TRANSFORM

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