Monday, 15 December 2014

Strength:

Clean and Jerk x1x5 (heavy singles)

 

Strength & Conditioning WOD:

7 min AMRAP Burpees to 6”

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Bike (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Run (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Row (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Ruck (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Ruck (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Bike (MON): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Run (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)