Monday, 16 November 2015

2/4 Front Squat/Back Squat @ 100% of 1RM FS (6 sets)

 

6 minutes AMRAP

0:30 AMRAP DU

0:30 Rest

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): Perform every 2:00 minutes alternating between (75m – 50m – 25m), perform until pace or form deteriorates

Bike (TUES): Perform every 2:00 minutes alternating between (:60 – :45 – :30), perform until pace or form deteriorates

Run (TUES): Perform every 2:00 minutes alternating between (:60 – :45 – :30), perform until pace or form deteriorates

Row (TUES): Perform every 2:00 minutes alternating between (:60 – :45 – :30), perform until pace or form deteriorates

Ruck (TUES): Perform every 2:00 minutes alternating between (:60 – :45 – :30), perform until pace or form deteriorates

*Example :60 1st 2:00, :45 2nd 2:00, :30 3rd 2:00…

*Recommended sets 2 – 5, set = (:60 – :45 – :30)

*Perform sets based off mechanics, pace and goals

*Keep splits within 25-50m

 

Multi-Sport Endurance Workout

Run (MON): Perform every 2:00 minutes alternating between (:60 – :45 – :30), perform until pace or form deteriorates