Monday, 1 February 2016

Front Squat

5@75%, 3@85%, 2@90% (Complete 2 rounds)

 

For time:

21 – 15 – 9

Burpees

Squat Jumps to 45# Plate

KBS 32/24kg

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 1 – 2 x (250m – 200m – 150m), Rest (2:30 – 2:00 – 1:30),Perform until pace or form deteriorates

Bike (TUES): 1 – 4 x (6:00 – 4:00 – 2:00), Spin/Rest (3:00 – 2:00 – 1:00) Perform until pace or form deteriorates

Run (TUES): 1 – 3 x (6:00 – 4:00 – 2:00), Rest (3:00 – 2:00 – 1:00), Perform until pace or form deteriorates

Row (TUES): 1 – 3 x (6:00 – 4:00 – 2:00), Rest (3:00 – 2:00 – 1:00), Perform until pace or form deteriorates

Ruck (TUES): 1 – 3 x (6:00 – 4:00 – 2:00), Rest (3:00 – 2:00 – 1:00), Perform until pace or form deteriorates

*Recommended range above for each sport

*Maintain distance

*Perform sets based off pace, mechanics and goals

 

Multi-Sport Endurance Workout

Swim (MON): 1 – 2 x (250m – 200m – 150m), Rest (2:30 – 2:00 – 1:30),Perform until pace or form deteriorates