STRENGTH:
Box squat 50% 2 x 12
(based on 13 August 1RM number)
CFE STRENGTH & CONDITIONING WOD:
10 min AMRAP
12 Push Press 95/65#
15 Wall balls 9/5kg
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery.
Single-Sport (SS):
Tabata: 8 rounds of 20 seconds on, 10 seconds off
Choose ONE of the following sports:
Swim (TUE): 8 x 20:10, use pool or open water
Bike (TUE): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.
C2 Row (TUE): 8 x 20:10 utilize high damper setting
Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. Each 20 seconds for tabata should be at maximal effort.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 8 x 20:10, use pool or open water
Bike (WED): 10 x (0:30 on, 0:30 off)
Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.
Post sport and distance(s) to comments. If using treadmill, include pace/mi and incline %. Each 20 seconds for tabata should be at maximal effort.
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