Wednesday, 17 December 2014

Strength:

Bench Press x5x5 (same weight or heavier than 9 Dec)

KB Renegade Row x10x5

 

Strength & Conditioning WOD:

“Nicole”

20min AMRAP

400m Run

max rep Pull Ups

 

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)