Wednesday, 24 February 2016

Deadlift

3 @ 75%

3 @ 80%

3 @ 85 % (4 sets)

1 @ 80%

1 @ 80%

 

12 min EMOM (alternate)

Thrusters 115/85# 30 sec AMRAP

6 C2B +15 DU

 

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

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