Tuesday, 1 March 2016

Hang Power Clean  x2x8 @ 65-75%

 

10min AMRAP

20m Shuttle KB Farmer Carry 32/24KG*

21 Double Unders

7 Burpees

 

*KB in both hands

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): “Sprints”, Go every two minutes, 25m all-out effort, Perform until pace or form deteriorates

Bike (TUES): “Hill Sprints” Go every two minutes, :20 all-out effort, Perform until pace or form deteriorates

Run (TUES): “Hill Sprints” Go every two minutes, :20 all-out effort, Perform until pace or form deteriorates

Row (TUES): “Sprints” Go every two minutes, :20 all-out effort, Perform until pace or form deteriorates

Ruck (TUES): “Hill Sprints” Go every two minutes, :20 all-out effort, Perform until pace or form deteriorates

*Recommended range 8 – 15 maintaining distance

*Biking can be adjusted with big chain ring, row in high damper setting

 

Multi-Sport Endurance Workout

Swim (TUES): “Sprints”, Go every two minutes, 25m all-out effort, Perform until pace or form deteriorates