Saturday, 7 November 2015

8min EMOM

:10 Max HPC @ 65% of 1RM

 

*Rest 5 minutes *

 

8min AMRAP:

16 Double Unders

8 Toes-to-Bar

2 Clean and Jerks 185/135#

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 1 – 4 x 10min descending repeats starting @ 85% of 1000m TT pace, perform until pace or form deteriorates

Bike (SUN): 2 – 6 x 20min descending repeats starting @ 85% of 10K TT pace, perform until pace or form deteriorates

Run (SUN): 1 – 4 x 20min descending repeats starting @ 85% of 5K TT pace, perform until pace or form deteriorates

Row (SUN): 1 – 4 x 20min descending repeats starting @ 85% of 5K TT pace, perform until pace or form deteriorates

Ruck (SUN): 1 – 4 x 20min descending repeats starting @ 85% of 5K TT pace, perform until pace or form deteriorates

*5min rest/recovery between jog/walk/spin
*Select number of repeats off goals, form and pace
*Descend pace (get faster) from the first tempo interval to the last

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Multi-Sport Endurance Workout

OFF Strength & Conditioning

Bike (SAT): 2 – 6 x 20min descending repeats starting @ 85% of 10K TT pace, perform until pace or form deteriorates

Run (SUN): 1 – 4 x 20min descending repeats starting @ 85% of 5K TT pace, perform until pace or form deteriorates