Monday, 18 May 2015

*** Please note: only 6AM and 9:30AM sessions today. Come in on Tue/19 May to do your strength test. ***

 

Gymnastic Strength Test:

Max unbroken strict chin ups

Push Up Test

1 min Dead hang from bar Test

Dip Test

30 sec belly against wall handstand hold test

 

Strength & Conditioning WOD:

15 Thrusters 95/65#

100 Double Unders

15 Thrusters 95/65#

100 Double Unders

15 Thrusters 95/65#

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUE): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 1M, recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates

Row (TUE): Repeat 1k, recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 3:00 until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 1M, recover 3:00 until form/pace deteriorates

Run (MON): Repeat 800m, recover 3:00 until form/pace deteriorates