* Please note the change in schedule for Mondays and Wednesdays. Evening sessions at 6 and 7 pm. Tue/Thu/Fri sessions remain at 6:30 pm.
STRENGTH:
1 x 5 Snatch (heavy singles)
3 x 3 Snatch high pull 110% of heavy singles
CFE STRENGTH & CONDITIONING WOD:
C2 Row TABATA
ENDURANCE WOD:
3+ Hours After CFE Strength & Conditioning WOD:
Single-Sport (SS)
Remember, the single-sport prescription follows a TUE, THU, SUN schedule.
Choose ONE of the following sports:
Swim, Bike, Run, C2 Row, or Ruck
1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on
Note: Use 25# ruck/vest with boots/utes for Ruck.
All-out efforts. Post distances to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on
Bike (WED): 10 x 0:30 all-out sprints, spin/rest 2:00 between
Run (TUE): 1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on
Post sport and distances/times to comments.
No responses yet