Monday, 28 September 2015

SQUAT Therapy for at least 15 minutes

 

Complete 5 rds:

15 Box Jumps 24/15”

12 OHS 95/65#

9 T2B

 

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 2 – 5 x (200m – 150m), rest 3:00 after the 200m, 2:30 after the 150m, perform until form/pace deteriorates

Bike (TUES): 2 – 5 x (1mile – 1200m), rest 3:00 after the 1mile, 2:30 after the 1200m, perform until form/pace deteriorates

Run (TUES): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates

Row (TUES): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates

Ruck (TUES): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates

*Hold efforts within 3 – 5 seconds

*Number of repeats is simply a range, perform more or less based off your skill & goals

 

Multi-Sport Endurance Workout

Run (Mon): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates