Tuesday, 2 October 2012

STRENGTH:

Box squat 60% 2 x 10

 

CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

10 Handstand Push ups

12 Front Squats, 95/65 pounds

15 KB Swings, 1.5/1 pood

Post time to comments.

 

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30

Bike (TUE): 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00

Run (TUE): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

C2 Row (TUE): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest before beginning the next sprint.

So for 6 minutes nonstop, every 30 seconds run 100m. If you finish 100m in 20seconds then you have 10 seconds before doing it again. You’ll be running a total of 12 sets of 100m runs every 30 seconds. After 6 minutes of that, rest 3 minutes. Then do 4 minutes of 100m runs, rest 2 minutes, and then 2 minutes…done!

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30

Bike (WED): 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00

Run (TUE): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest before beginning the next sprint.

So for 6 minutes nonstop, every 30 seconds run 100m. If you finish 100m in 20seconds then you have 10 seconds before doing it again. You’ll be running a total of 12 sets of 100m runs every 30 seconds. After 6 minutes of that, rest 3 minutes. Then do 4 minutes of 100m runs, rest 2 minutes, and then 2 minutes…done!

Post sport and times to comments.