Tuesday, 8 January 2013

Please note our updated fee structure for 2013!

STRENGTH:

Box squat 50%  2×12

 

CFE STRENGTH & CONDITIONING WOD:

10 min AMRAP

10 – Pull Ups

10 – Push Press 115/85#

200m Run

Post number of rounds to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 3-5 x 400m on 7:00, hold within 3-5 seconds

Bike (TUE): 2-5 x 5k TT, spin/rest 5:00

Run (TUE): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

Row (TUE): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

Ruck (TUE): 2-6 x 2k @ 65#/Boots/Utes, rest 3:00, hold within 3-5 seconds

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3-5 x 400m on 7:00, hold within 3-5 seconds

Bike (WED):2-5 x 5k TT, spin/rest 5:00

Run (TUE): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

Post sport, times, distances to comments.