Friday, 29 May 2015

Strength:

Front Squat x5x5 @ 70%

 

Gymnastic Strength: For QUALITY

3 RDS

3 strict C2B with 3 sec hold at top, then 3 sec down

10 Medball Push ups

10 Paralette dips (tempo)

 

3 RDS

10 pike ups

10 straddle pike ups

10 sec crab hold

 

3 RDS

20 sec front support on Boxes

20 sec extended crab hold

 

Plank variation: standard/L/R/Straddle

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): Repeat 250m, recover 2:30 until form/pace deteriorates

Bike (THU): Repeat 1.5M, recover 2:30 until form/pace deteriorates

Run (THU): Repeat 1000m, recover 2:30 until form/pace deteriorates

Row (THU): Repeat 1200m, recover 2:30 until form/pace deteriorates

Ruck (THU):Repeat 1.5M, recover 2:30 until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): Repeat 250m, recover 2:30 until form/pace deteriorates

Bike (THU): Repeat 1.5M, recover 2:30 until form/pace deteriorates

Run (FRI): Repeat 1000m, recover 2:30 until form/pace deteriorates