This is our practice schedule for the week as of right now. Our practices usually run about two hours. The running we are doing is about 20 to 30 min worth of running for the entire team. As much as possible the work outs are varied through the week.
This past week the running we did was. A timed mile on Monday, sprints(2x 200m, 3x 100m, 4x 50m) on Tuesday, two stadium runs on Wednesday, 200 meter burpee's and 100 m wheelbarrow, and today we will have a light run. The technique we went over was, front headlocks(getting a front headlock from the snap down, two on one, and under hook; spinning around to score, head in the hole, and misdirection spin around) neutral, standup review and hammer lock(getting the hammer lock, scoring near fall with a hammer lock tilt, transitioning into a cradle, break down into the hammer lock) on the mat.