Monday, 22 December 2014

PLEASE NOTE:  CLOSED 24, 25, 31 DECEMBER and 1 JANUARY

9:30 AM ONLY: 26, 27 DEC

6AM, 6:30PM: 29 DEC

6:30 PM: 30 DEC

 

Strength:

Front Squat x5x4 @ 70%

 

Strength & Conditioning WOD:

14.1

10 min AMRAP

30 Double Unders

15 Power Snatch 75/55#

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUE): 200m TT, 150m TT, 100m TT, 50m TT, 25m TT, Recover 1:1

Bike (TUE): 3M TT, 2M TT, 1M TT, 800m TT, 400m TT, Recover 1:1

Run (TUE): 1M TT, 1200m TT, 800m TT, 400m TT, 200m TT, Recover 1:1

Row (TUE): 1500m TT, 1200m TT, 1000m TT, 750m TT, 500m TT, Recover 1:1

Ruck (TUE): 2M TT, 1.5M TT, 1M TT, 800m TT, 400m TT, Recover 1:1

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (TUE): 200m TT, 150m TT, 100m TT, 50m TT, 25m TT, Recover 1:1

Bike (WED): 3M TT, 2M TT, 1M TT, 800m TT, 400m TT, Recover 1:1

Run (MON): 1M TT, 1200m TT, 800m TT, 400m TT, 200m TT, Recover 1:1