Tuesday, 24 November 2015

Shoulder Press x6x6 @ 70% of 1RM

 

Alternating EMOM for 12 minutes of:

First minute…

5 Deadlifts @ 70% of 1 RM

15 DU’s

Second minute…

5 Box Jumps 24/20”

15 Russian KBS 32/24kg

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 500m TT, rest 5:00, then 200m repeats, rest 3:00, perform until pace or form deteriorates

Bike (TUES): 5K TT, rest/spin 5:00, then 3K repeats, rest/spin 3:00, perform until pace or form deteriorates

Run (TUES): 1 Mile TT, rest 5:00, then 1K repeats, rest 3:00, perform until pace or form deteriorates

Row (TUES): 1 Mile TT, rest 5:00, then 1K repeats, rest 3:00, perform until pace or form deteriorates

Ruck (TUES): 1 Mile TT, rest 5:00, then 1K repeats, rest 3:00, perform until pace or form deteriorates

 

Multi-Sport Endurance Workout

Run (TUES): 1 Mile TT, rest 5:00, then 1K repeats, rest 3:00, perform until pace or form deteriorates