Wednesday, 20 January 2016

Back Squat

7@65%, 5@75%, 3@85% (Complete 2 rounds)

 

12 min EMOM (alternate)

a) AMRAP OHS for 20 seconds 115/85#

b) 5 Burpees +10 DU

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 200m TT’s, Rest 4:00, Perform until pace or form deteriorates

Bike (TUES): 1 Mile TT’s, Rest 4:00, Perform until pace or form deteriorates

Run (TUES): 800m TT’s, Rest 4:00, Perform until pace or form deteriorates

Row (TUES): 800m TT’s, Rest 4:00, Perform until pace or form deteriorates

Ruck (TUES): 800m TT’s, Rest 4:00, Perform until pace or form deteriorates

*Recommended range 3 – 6

*Perform sets based off pace, mechanics and goals

*These are ALL OUT efforts

 

Multi-Sport Endurance Workout

Bike (WED): 1 Mile TT’s, Rest 4:00, Perform until pace or form deteriorates