Tuesday, 16 December 2014

Strength:

10-7-5-3

Power Snatch – Power Jerk – Power Clean – Power Clean &Jerk

(load weight with every set)

 

Strength & Conditioning WOD:

13 x 50 banded sprints

 

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)

 

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)