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5 x on a rolling clock; go every 75s...§ up sprint to 40m (10m line) & down/up § back to try...

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Mill Hill Sch Conditioning Monday 17 th July 5 x on a rolling clock; go every 75s § Start on chest at try line § Up sprint to 5m & down/up § Back to try line & down/up § Up sprint to 22m & down/up § Back to try line & down/up § Up sprint to 40m (10m line) & down/up § Back to try line 2min rest then; 5 x Malcolm on a rolling clock; go every 30s § Start on chest at half way line § Up sprint to 10m & down/up § Up sprint to far 10m & down/up § Back to half way line Position Specific Front Five – Hit & Roll § In partners; x6 each § Start on chest, up hit and drive 3m § Turn, run back, down / up, hit and drive 3m § Continue for 20s; 10s to swap over Back Row – Hit & Jackel § In partners; x6 each § Start on chest, up hit 3m away, get to feet and jackal § Turn, run back, down / up, hit and jackal § Continue for 20s; 10s to swap over Backs § 1 x 3 each person; 90s between sets § In partners § One starts down, partner with bag § Up, hit and drive 3m, back pedal, down / up, hit and drive 3m § Up and sprint 30m and back § Swap and on 40s partner goes 0m 5m 22m 40m 10m HW 10m

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Page 1: 5 x on a rolling clock; go every 75s...§ Up sprint to 40m (10m line) & down/up § Back to try line 2min rest then; 5 x Malcolm on a rolling clock; go every 30s § Start on chest at

Mill Hill Sch Conditioning

Monday17thJuly

5xonarollingclock;goevery75s

§ Startonchestattryline§ Upsprintto5m&down/up§ Backtotryline&down/up§ Upsprintto22m&down/up§ Backtotryline&down/up§ Upsprintto40m(10mline)&down/up§ Backtotryline

2minrestthen;

5xMalcolmonarollingclock;goevery30s

§ Startonchestathalfwayline§ Upsprintto10m&down/up§ Upsprinttofar10m&down/up§ Backtohalfwayline

PositionSpecific

FrontFive–Hit&Roll

§ Inpartners;x6each§ Startonchest,uphitanddrive3m§ Turn,runback,down/up,hitanddrive3m§ Continuefor20s;10stoswapover

BackRow–Hit&Jackel

§ Inpartners;x6each§ Startonchest,uphit3maway,gettofeetandjackal§ Turn,runback,down/up,hitandjackal§ Continuefor20s;10stoswapover

Backs

§ 1x3eachperson;90sbetweensets§ Inpartners§ Onestartsdown,partnerwithbag§ Up,hitanddrive3m,backpedal,down/up,hitanddrive3m§ Upandsprint30mandback§ Swapandon40spartnergoes

0m

5m

22m

40m

10m

HW

10m

10m

HW

10m

Page 2: 5 x on a rolling clock; go every 75s...§ Up sprint to 40m (10m line) & down/up § Back to try line 2min rest then; 5 x Malcolm on a rolling clock; go every 30s § Start on chest at

Wednesday19thJuly

1xLadderonrollingclock

§ 1x20msprint(straightto10mshuttle);thenon20s§ 1x40msprint(20mshuttle);thenon60s§ 1x50msprint(straightto50mmark);thenon1min50s§ 1x100msprint(50mshuttle);thenon2min50s§ 1x150msprint(3x50mshuttle);thenon4min§ 1x200msprint(4x50m);thenon6min§ 1x150msprint(3x50mshuttle);thenon7min10s§ 1x100msprint(50mshuttle);thenon8min10s§ 1x50msprint(straightto50mmark);thenon9min§ 1x40msprint(20mshuttle);thenon9min50s§ 1x20msprint(straightto10mshuttle)

2minrestthen;

8x20shuttlewithbackpedalonarollingclock;goevery30s

§ Startonchestat10mline§ Upsprinttofar10m§ Athalfwayturnandbackpedaltofar10m§ Downupat10m§ Upsprinttofar10m§ Athalfwayturnandbackpedaltofar10m

PositionSpecific

FrontFive–Hit&Roll

§ Inpartners;x6each§ Startonchest,uphitanddrive3m§ Turn,runback,roundcorner5m,down/up,hitanddrive3m§ Continuefor20s;10stoswapover

BackRow–Wrestle&Run

§ Inpartners;x6§ Wrestlefor20s,thensprint20mandback§ Goevery60s

Backs

§ Groupsof4toagrid§ Startonchest,x3burpees§ Inandoutofagilitypoles,sprint20mandback§ Goevery15s

10m

Forwardrunning

HW

BackPedal

10m

Mill Hill Sch Conditioning

Page 3: 5 x on a rolling clock; go every 75s...§ Up sprint to 40m (10m line) & down/up § Back to try line 2min rest then; 5 x Malcolm on a rolling clock; go every 30s § Start on chest at

Monday24thJuly

10xonarollingclock;goevery30s

§ Startonchestattryline§ Upsprintto30m§ Jog15mandback§ Repeatx10

2minrestthen;

2x5Malcolmonarollingclock;goevery30s;90srestbetweensets

§ Startonchestathalfwayline§ Upsprintto10m&down/up§ Upsprinttofar10m&down/up§ Backtohalfwayline

PositionSpecific

Front5

§ Continuouscircuitx1§ Inpartners§ Oneworksfor30swhilstotherrests;swapever30s§ Exercisesare:

o Down/Up,TackleTube,Roll/Up,TackleTube,Roll/Up,etco 5m/10m/15m/20mshuttleo ResistedBearCrawlagainstpad(shouldersandhipsatsameheight,flatback,headup)o TackleTube,pickup,overshoulder,slamdown&landontop,upandrepeato Hitdrivegrid(getroundcorner5m,staystraight,hit&stickanddrive3m,getbackround

corner)

BackRow

§ Continuouscircuitx2§ Workfor20sthensprint20mandback;goever60s§ Exercisesare:

o Down/ups&getovertheball(usetacklepadtosimulatebody)o Powerbag/GymBallwithwaterpickupfromgroundtoshouldero PressUps

Backs§ 1x15eachperson§ Groupsof4toagrid§ Startonchest,x3pressups§ Inandoutofpoles,breakleftroundpole,getroundtoppole,sprintbackin§ Goevery15s

15m

0m

Forwardsprint

Recoveryrun

30m

15m

10m

HW

10m

Mill Hill Sch Conditioning

Page 4: 5 x on a rolling clock; go every 75s...§ Up sprint to 40m (10m line) & down/up § Back to try line 2min rest then; 5 x Malcolm on a rolling clock; go every 30s § Start on chest at

10m

HW

10m

Wednesday26thJuly

1xRepeatedsprintsonrollingclock

§ 2x100msprint(50mshuttle);every60s§ 4x50msprint(straightto50mmark);every50s§ 6x40msprint(20mshuttle);every30s§ 8x20msprint(straightto20mmark);every20s

PositionSpecific

Front5&BackRow

§ 1x4eachperson§ In3s§ Onestartsdown,partnerontop§ Wrestlefor20s(attempttogetontop/stayontop)§ On20spersonthatstarteddownsprint20mandback§ Personthatstartedontopbecomespersondown,restingpersongoesontop§ On30snewpartnershipwrestlefor20s(attempttogetontop/stayontop)§ On20spersonthatstarteddownsprint20mandback§ Personthatstartedontopbecomespersondown,restingpersongoesontop§ On60snewpartnershipwrestlefor20s(attempttogetontop/stayontop)

On20spersonthatstarteddownsprint20mandback

Backs

§ Groupsof4toagrid§ Startonchest,x3burpees§ Inandoutofagilitypoles,sprint20mandback§ Goevery15s

Mill Hill Sch Conditioning

Page 5: 5 x on a rolling clock; go every 75s...§ Up sprint to 40m (10m line) & down/up § Back to try line 2min rest then; 5 x Malcolm on a rolling clock; go every 30s § Start on chest at

Monday31stSeptember

Front5

§ 5xeachperson§ Inpartners§ Startonchest,uphit&drive3m§ Turnandrunbacktostartposition,downandrolltoright,uphit&drive3m§ Continuefor20s§ On20ssprint20mandback§ Swapandon45spartnergoes

BackRow

§ 5xeachperson§ Inpartners§ Startonchest,uphit&drive3m§ Run20mandback§ Down/up,hitanddrive3m§ Run20mandback§ Continuefor30s§ Swapandon45spartnergoes

Backs

§ 2x6eachperson;90sbetweensets§ Groupsof4toagrid§ Startonchest,x3burpees§ Sprint20mtriangle§ Goevery15s§ Alternaterunningleftandrunningright

WholeGroup

§ 10x10mshuttle(10mandback);goevery20s§ 10x20mshuttle(20mandback);goevery30s

20m 20m

20m

Start/Finish

Mill Hill Sch Conditioning

Page 6: 5 x on a rolling clock; go every 75s...§ Up sprint to 40m (10m line) & down/up § Back to try line 2min rest then; 5 x Malcolm on a rolling clock; go every 30s § Start on chest at

Wednesday2ndAugust

Front5

§ 2x6;90sbetweensets§ Inpartners§ Onestartsdown,partnerontop§ Wrestlefor20s(attempttogetontop/stayontop)§ On20supandsprint10mandbackthen15mandback§ Swappositions,goevery60s

BackRow

§ 2x6;90sbetweensets§ Inpartners§ Onestartsdown,partnerontop§ Wrestlefor20s(attempttogetontop/stayontop)§ On20supandsprint40mandback§ Swappositions,goevery60s

Backs

§ 2x6eachperson;90sbetweensets§ Inpartners§ Onestartsdown,partnerwithbag§ Upandjumpinair,down/upanddrive3m§ Upandsprint20mandback§ Onreturndown/upandjumpinair,down/upanddrive3m§ Swapandon40spartnergoes

WholeGroup

2x5Malcolmonarollingclock;goevery30s;90srestbetweensets

§ Startonchestathalfwayline§ Upsprintto10m&down/up§ Upsprinttofar10m&down/up§ Backtohalfwayline

10m

HW

10m

Mill Hill Sch Conditioning

Page 7: 5 x on a rolling clock; go every 75s...§ Up sprint to 40m (10m line) & down/up § Back to try line 2min rest then; 5 x Malcolm on a rolling clock; go every 30s § Start on chest at

Monday9thAugust

Front5

§ Continuouscircuitx3§ Inpartners§ Oneworksfor30swhilstotherrests;swapever30s§ Exercisesare:

o Down/Up,TackleTube,Roll/Up,TackleTube,Roll/Up,etco 5m/10m/15m/20mshuttleo ResistedBearCrawlagainstpad(shouldersandhipsatsameheight,flatback,headup)o TackleTube,pickup,overshoulder,slamdown&landontop,upandrepeato Hitdrivegrid(getroundcorner5m,staystraight,hit&stickanddrive3m,getbackround

corner)

BackRow

§ Continuouscircuitx5§ Workfor20sthensprint20mandback;goever60s§ Exercisesare:

o Down/ups&getovertheball(usetacklepadtosimulatebody)o Powerbag/GymBallwithwaterpickupfromgroundtoshouldero PressUps

Backs

§ 1x15eachperson§ Groupsof4toagrid§ Startonchest,x3pressups§ Inandoutofpoles,breakleftroundpole,getroundtoppole,sprintbackin§ Goevery15s

WholeGroup

§ Continuous10x15mshuttle(15mandback);work30s,rest30s

Mill Hill Sch Conditioning

Page 8: 5 x on a rolling clock; go every 75s...§ Up sprint to 40m (10m line) & down/up § Back to try line 2min rest then; 5 x Malcolm on a rolling clock; go every 30s § Start on chest at

Wednesday11thAugust

Front5&BackRow

§ 1x8eachperson§ In3s§ Onestartsdown,partnerontop§ Wrestlefor20s(attempttogetontop/stayontop)§ On20spersonthatstarteddownsprint20mandback§ Personthatstartedontopbecomespersondown,restingpersongoesontop§ On30snewpartnershipwrestlefor20s(attempttogetontop/stayontop)§ On20spersonthatstarteddownsprint20mandback§ Personthatstartedontopbecomespersondown,restingpersongoesontop§ On60snewpartnershipwrestlefor20s(attempttogetontop/stayontop)§ On20spersonthatstarteddownsprint20mandback

Backs

§ 2x6eachperson;90sbetweensets§ Inpartners§ Onestartsdown,partnerwithbag§ Up,hitanddrive3m,backpedal,down/up,hitanddrive3m§ Upandsprint30mandback§ Swapandon40spartnergoes

WholeGroup

§ Startonchesteachtime§ Upsprintto20m§ On20supandsprint20mback§ On40supsprintto40m§ On1min20supandsprint40mback§ On2minupsprintto60m§ On2min50supandsprint60mback§ On3min40supsprintto80m§ On4min40supandsprint80mback

30m15m

5m

Mill Hill Sch Conditioning

Page 9: 5 x on a rolling clock; go every 75s...§ Up sprint to 40m (10m line) & down/up § Back to try line 2min rest then; 5 x Malcolm on a rolling clock; go every 30s § Start on chest at

Monday14thAugust

Front5

§ 5xeachperson§ Inpartners§ Startonchest,uphit&drive3m§ Turnandrunbacktostartposition,downandrolltoright,uphit&drive3m§ Continuefor20s§ On20ssprint20mandback§ Swapandon45spartnergoes

BackRow

§ 5xeachperson§ Inpartners§ Startonchest,uphit&drive3m§ Run20mandback§ Down/up,hitanddrive3m§ Run20mandback§ Continuefor30s§ Swapandon45spartnergoes

Backs

§ 2x6eachperson;90sbetweensets§ Groupsof4toagrid§ Startonchest,x3burpees§ Sprint20mtriangle§ Goevery15s§ Alternaterunningleftandrunningright

WholeGroup

§ 10x10mshuttle(10mandback);goevery20s§ 10x20mshuttle(20mandback);goevery30s

Mill Hill Sch Conditioning

Page 10: 5 x on a rolling clock; go every 75s...§ Up sprint to 40m (10m line) & down/up § Back to try line 2min rest then; 5 x Malcolm on a rolling clock; go every 30s § Start on chest at

Wednesday16thAugust

Front5

§ 2x6;90sbetweensets§ Inpartners§ Onestartsdown,partnerontop§ Wrestlefor20s(attempttogetontop/stayontop)§ On20supandsprint10mandbackthen15mandback§ Swappositions,goevery60s

BackRow

§ 2x6;90sbetweensets§ Inpartners§ Onestartsdown,partnerontop§ Wrestlefor20s(attempttogetontop/stayontop)§ On20supandsprint40mandback§ Swappositions,goevery60s

Backs

§ 2x6eachperson;90sbetweensets§ Inpartners§ Onestartsdown,partnerwithbag§ Upandjumpinair,down/upanddrive3m§ Upandsprint20mandback§ Onreturndown/upandjumpinair,down/upanddrive3m§ Swapandon40spartnergoes

WholeGroup

2x5Malcolmonarollingclock;goevery30s;90srestbetweensets

§ Startonchestathalfwayline§ Upsprintto10m&down/up§ Upsprinttofar10m&down/up§ Backtohalfwayline

Mill Hill Sch Conditioning

Page 11: 5 x on a rolling clock; go every 75s...§ Up sprint to 40m (10m line) & down/up § Back to try line 2min rest then; 5 x Malcolm on a rolling clock; go every 30s § Start on chest at

Monday21stAugust

Front5

§ Continuouscircuitx3§ Inpartners§ Oneworksfor30swhilstotherrests;swapever30s§ Exercisesare:

o Down/Up,TackleTube,Roll/Up,TackleTube,Roll/Up,etco 5m/10m/15m/20mshuttleo ResistedBearCrawlagainstpad(shouldersandhipsatsameheight,flatback,headup)o TackleTube,pickup,overshoulder,slamdown&landontop,upandrepeato Hitdrivegrid(getroundcorner5m,staystraight,hit&stickanddrive3m,getbackround

corner)

BackRow

§ Continuouscircuitx3§ Workfor20sthensprint20mandback;goever60s§ Exercisesare:

o Down/ups&getovertheball(usetacklepadtosimulatebody)o Powerbag/GymBallwithwaterpickupfromgroundtoshouldero PressUps

Backs

§ 1x15eachperson§ Groupsof4toagrid§ Startonchest,x3pressups§ Inandoutofpoles,breakleftroundpole,getroundtoppole,sprintbackin§ Goevery15s

WholeGroup

§ Continuous10x15mshuttle(15mandback);work30s,rest30s

Mill Hill Sch Conditioning

Page 12: 5 x on a rolling clock; go every 75s...§ Up sprint to 40m (10m line) & down/up § Back to try line 2min rest then; 5 x Malcolm on a rolling clock; go every 30s § Start on chest at

Wednesday23rdAugust

Front5&BackRow

§ 1x8eachperson§ In3s§ Onestartsdown,partnerontop§ Wrestlefor20s(attempttogetontop/stayontop)§ On20spersonthatstarteddownsprint20mandback§ Personthatstartedontopbecomespersondown,restingpersongoesontop§ On30snewpartnershipwrestlefor20s(attempttogetontop/stayontop)§ On20spersonthatstarteddownsprint20mandback§ Personthatstartedontopbecomespersondown,restingpersongoesontop§ On60snewpartnershipwrestlefor20s(attempttogetontop/stayontop)§ On20spersonthatstarteddownsprint20mandback

Backs

§ 2x6eachperson;90sbetweensets§ Inpartners§ Onestartsdown,partnerwithbag§ Up,hitanddrive3m,backpedal,down/up,hitanddrive3m§ Upandsprint30mandback§ Swapandon40spartnergoes

WholeGroup

§ Startonchesteachtime§ Upsprintto20m§ On20supandsprint20mback§ On40supsprintto40m§ On1min20supandsprint40mback§ On2minupsprintto60m§ On2min50supandsprint60mback§ On3min40supsprintto80m§ On4min40supandsprint80mback

Mill Hill Sch Conditioning


Clock domains & divider Clock & reset distribution

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