Monday, 22 February 2016

OHS

3 @ 75%

3 @ 80%

2 @ 85%

2 @ 90%

 

30 MB OH Walking Lunges Alternating Legs 9/7kg

30 Wall Balls 9/7kg

400m Run

20 MB Overhead Walking Lunges Alternating Legs 9/7kg

20 Wall Balls 9/7kg

400m Run

10 MB Overhead Walking Lunges Alternating Legs 9/7kg

10 Wall Balls 9/7kg

400m Run

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): “Pyramid” 150m – 200m – 250m – 200m – 150m, Rest 3:00 between each interval, Perform until pace or form deteriorates

Bike (TUES): “Pyramid” 1 mile – 1.5 mile – 2 mile – 1.5 mile – 1 mile, Rest 3:00 between each interval, Perform until pace or form deteriorates

Run (TUES): “Pyramid” 800m – 1000m – 1200m – 1000m – 800m, Rest 3:00 between each interval, Perform until pace or form deteriorates

Row (TUES): “Pyramid” 800m – 1000m – 1200m – 1000m – 800m, Rest 3:00 between each interval, Perform until pace or form deteriorates

Ruck (TUES): “Pyramid” 800m – 1000m – 1200m – 1000m – 800m, Rest 3:00 between each interval, Perform until pace or form deteriorates

*Recommended range 1 – 2 sets

*Maintain splits 4 – 7 seconds

*Perform sets based off pace, mechanics and goals

 

Multi-Sport Endurance Workout

Swim (MON): “Pyramid” 150m – 200m – 250m – 200m – 150m, Rest 3:00 between each interval, Perform until pace or form deteriorates