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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
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
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
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
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
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
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
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
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
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
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
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